YORK COUNTY, Pa. — Not only is back-to-school in full swing but so is back to sports! That's why in this week's FOX43 FitMinute, Susannah Gillespie, personal trainer at the York JCC is going to show us one move to help the busiest of student-athletes.
“Our athletes definitely need to recover after hitting the practice field [and] games, this is just going to get them ready for the next one!” Gillespie said.
He says that some athletes don't have the same amount of downtime that they used to, especially as the sport gets more competitive.
“A lot of them are even playing on two teams, same sport, in the same season. Which is kind of crazy. It’s really great if they are thinking of being on a collegiate team if they really want to get ready for that but something that we forget to teach them is proper recovery,” Gillespie explained.
The stretch is called the Iron Cross, one Gillespie says is great for preventing ACL injuries.
Start by laying first with your back flush to the ground or mat.
“We are going to bring our arms out to the side like you are an airplane and turn your palms down. We are going to bring the knee up right over the hip and relax the foot. It doesn't need to be pointed, doesn't need to be flexed, just whatever feels good," Gillespie said.
From there, roll your lifted knee toward the opposite side of your body and allow it to gradually fall towards the floor. The body will stop when it has hit its maximum depth.
"To go a little bit deeper into the stretch, turn your face over to the side away from your foot and you are just going to rest," Gillespie said.
Gravity should continue to take things over from there, allowing your fascia, muscles, and ligaments to fully relax and open up.
There is no need to put a time limit on this stretch! Feel free to take it slow and to shift back and forth between both legs gradually.
Gillespie recommends students do this ahead of stepping on the bus for the game or ahead of practice, but it can also be implemented after a game or practice ends to aid in recovery.
You just got better!