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5 Exercises from Bay State Physical Therapy

Published Date:   June 28, 2022

Topic:   Sponsor News, PMC 2022

A Message from Bay State Physical Therapy, the Official Physical Therapy Partner of the PMC

BSPT-Blue-3The energy is undeniable – 6,000+ riders, pedaling across more than 1,100 miles of roadways, with 100 percent of rider-raised funds going to cancer research and treatment at Dana-Farber Cancer Institute. Whether you're prepping for your first ride or you’re a PMC veteran, the inspiration  that comes with saddling up can be life-changing.

Summer in New England means it’s PMC season, and as the Official Physical Therapy Partner of the Pan-Mass Challenge for the fifth year in a row, Bay State Physical Therapy is here to help you prepare your body as you continue training for the big event.

All registered riders will receive a resistance band from Bay State Physical Therapy in their rider registration kit when they check in on PMC weekend. This band can be used for strengthening exercises and stretches that target muscles used while cycling. Bay State Physical Therapy is committed to helping you prepare your body out of the saddle in order to maximize your function and minimize your risk of injury.

Please see the videos below of Lexi Windwer, PT, DPT, demonstrating banded exercises to perform at home in preparation for #PMC2022. Lexi is tri-captain of the Bay State Physical Therapy PMC Riding Team and is Managing Partner and Physical Therapist at our Braintree clinic. Lexi will be riding the 50-mile Wellesley route on Sunday, August 7. If you see her along the course, say hello and be sure to stop by to see other physical therapists at various water stops for stretching/soft tissue work!

Bay State Physical Therapy recommends you do these exercises in a safe and comfortable setting. Exercises can be performed with or without bands.

Take a picture performing these exercises or stretches with your Bay State Physical Therapy resistance band and use #PMC2022 and #wePMCwithBSPT while tagging @baystatept. Follow Bay State Physical Therapy on Instagram to see your post and additional information on health and wellness.

5 Exercises from Bay State Physical Therapy 

1. Banded Clamshells

Why: Targets hips, low back, and glutes

How:

  1. Put both legs through the band and place it above the knees
  2. Lie on your side and bend both knees as you shift your legs forward
  3. Keeping your toes together, drive your knees apart, creating tension against the band
  4. Control your top leg as you lower it down to meet the other
  5. Be aware of keeping your hips neutral, not allowing any movement forward or back
  6. Perform this movement for 3 sets with 12 repetitions on each side

2. Low Plank Heel Lifts with/without Band

Why: Creates core strength and glute activation

Note: The band can be placed above the knees to create addition resistance

How:

  1. Put both legs through the band and place it above the knees
  2. Lie flat on your stomach and lift your body up so that you are up on your forearms
  3. Drive up through your toes and work to keep your core tight
  4. Slowly try to lift one heel up at a time, as hips remain square to the floor
  5. Alternate lifting your heels in this position for 3 sets doing 8 reps on each side 

3. Banded Glute Bridges

Why: Extends hip flexors and strengthens core

How:

  1. Put both legs through the band and place it above the knees
  2. Lie on your back and bend both knees, starting with your feet hip width apart
  3. Drive through your heels as you elevate your hips until your hips are in alignment with your knees and shoulders and tension is kept on the band
  4. Hold this position at the top for a count of 3, being sure to keep your hips level side to side, and then slowly lower down to the starting position
  5. Perform glute bridges for 3 sets of 12 repetitions

4. Banded Squats

Why: Strengthens lower body and core, specifically targeting glutes and quads

How:

  1. Put both legs through the band and place it above the knees
  2. Start with your feet slightly wider than hips width apart and your arms out in front of you, engage your core muscles (while still being able to breathe and talk!)
  3. Bend your knees and sit back through your heels as if you were going to sit in a chair
  4. While keeping your head and chest up, drive through your heels to return to standing by engaging your glutes
  5. Perform these squats for 3 sets of 12 repetitions

5. Banded Squats With Side Steps

Why: Strengthens lower body and core, specifically targeting glutes and quads as a progression for banded squats

How:

  1. Put both legs through the band and place it above the knees
  2. Start with your feet slightly wider than hips width apart and your arms out in front of you, engage your core muscles (while still being able to breathe and talk!)
  3. Bend your knees and sit back through your heels as if you were going to sit in a chair
  4. While keeping your head and chest up, drive through your heels to return to standing by engaging your glutes
  5. Take a step to the left and repeat steps 1-4.  
  6. Take a step to the right and repeat steps 1-4.  
  7. Perform these squats for 3 sets of 12 repetitions

The overall goal of physical therapy is to relieve pain, strengthen and stretch the body, and improve overall function. Bay State Physical Therapy's goal is to help you achieve and maintain optimum levels of physical function, so you can enjoy cycling without having to worry about pain or discomfort. Want more cycling tips to help ease common aches and pains of biking? Check out the blog post, 3 Bike Tips to Keep You Pedaling!

Contact Bay State Physical Therapy today at 866-296-BSPT(2778) or baystatept.com to schedule a free injury assessment at one of the 100+ locations. A licensed provider will assess your strength and flexibility, and tailor a stretching and exercise program to your specific needs to keep you cycling at your best.

*Resistance band contains latex

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