J.P. Morgan Tournament of Champions 2020 Program

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Hudson RiverWest SidePkwyDr.iversideBroadwayAm sterdam Ave.Colum bus Ave.8th AveFrederick Douglass Blvd.A.C. Powell Jr. Blvd.7th Ave6th AveLenox Ave.5th AveMadison AvePark Ave. S.2nd Ave.3rd Ave.Lexington Ave.Park Ave.2nd Ave3rd AveLexington Ave.1st Ave.Dr.9AE. 125th St.TriboroughBridgeRandall’sIslandE.110th St.FDRH enry Hudson .R Dr .Dr.Ward'sIslandOfficial Physical Therapistsof the Tournament ofChampions9AW.96th St.W 57th St.W. 86th St.West End Ave66 th StBroadwayW. 50th St.W 67thCentralParkPlaza HotelW 57th5 th AveE. 96th St.86 th St4 5 65 th AveE 84thE 72nd St59 th StE 56th51 st StE 84th StMadison AveFDR Dr.RooseveltIslandQueensboroBridgeQUEENSThe nation’s top-ranked physical therapycenter provides personalized treatment optionsand sport-specific services to all of NYC, frompro athletes to Weekend Warriors. Avoidinjury, extend your playing days, andmaximize your performance.LincolnTunnelHwy.Hudson RiverW 44thW. 42nd St.42 nd StPenn PlazaE 3434 th Stth St Murray HillW. 34th St.W. 23rd St.Hudson St.W. 4th St.Chelsea16 th E. 14th St.StVarick St.B roa dwayHouston St.BoweryDelancey St.East RiverCanal St.Learn more today atspearcenter.com/sportsNEW JERSEYHollandTunnelTribecaCity HallChambers St.Wall St30 BroadBroadway70 PineBroad StBrooklynBridgeBrooklyn-BatteryTunnelManhattanBridgeHigh St.BrooklynHeightsBRO
THREE STEPS TO TAKETO PREVENT INJURY IN SQUASHSquash is an exhilarating and demandingsport. Though fun to play, the sport’sintensity can be taxing on the body. AsPhysical Therapists, we hope to enable youto perform at your highest potential, andhelp keep you injury-free. One of the mostimportant ways to prevent injury is to makesure you are taking care of your body andallowing yourself to adapt to the amount ofplaying you are doing.Here are three tips to help keep your body injury-free andget the most out of your squash playing:1. Warm Up Dynamically Before You Hit the Court!Most of us don’t like to warm up before we play. However, research hasshown that a dynamic warm-up is most effective in improving quadricepsstrength, hamstring flexibility, and even vertical jumping ability. What is adynamic warm-up? It is a series of sport-specific movements that preparethe muscles for performance. Some examples of exercises you can doinclude Frankensteins, lunges with a twist, heel walking, and toe walking.2. Stretch After You Play!Stretching is important.It increases muscle flexibility and range of motion, signals your body torelax, and just feels great! When you don’t stretch, your muscles cantighten up, stress your joints and change the way you move. Now, youshouldn’t stretch right before you play, but you should stretch daily!Most of us know some easy hamstring and quadriceps stretches to do,but incorporating a few other stretches can also be helpful in keepingyou loose. Try out a hip flexor stretch, pigeon stretch, and a Figure Fourpiriformis stretch after your next session on the court.3. Cross Train!It is always important to vary the type of exercise you do. Any single typeof exercise will overuse some muscles, and underuse others. To ensure thatthose differences don’t lead to injury, it’s a good idea to supplement yourmain type of exercise. That could mean anything from playing basketball, topracticing Pilates or yoga, to weightlifting. Performing single leg exercisescan help to increase the strength and stability of your legs to help preventinjury. Try out a Bulgarian split squat, single leg Romanian deadlift, reverselunge to single leg hop, or skater jumps the next time you train to helpsupplement your squash playing.Try implementing these pointers in your squash playing routine for optimalperformance and injury prevention!OKLYN
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J.P. Morgan Tournament of Champions 2020 Program

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