Bay State Physical Therapy is honored to be the Official Physical Therapy Partner of the Pan-Mass Challenge for the seventh consecutive year. 

As part of their support, all registered riders will receive a stretch out strap in their rider registration bag at check-in on PMC weekend. This strap can be used for stretching exercises, especially those that target muscles used while cycling. (Never used a stretch strap? Don’t worry – click here to watch a quick video to get started!) Bay State Physical Therapy is committed to helping you remain comfortably seated in the saddle and on the #roadtohealthandwellness.

Curious about the best ways to use your stretch out strap? Below, you’ll find informative demonstration videos of Lexi Windwer, PT, DPT, demonstrating stretches and exercises to perform at home in preparation for PMC 2024. Lexi, a physical therapist and the managing partner at our Braintree clinic, is a rider and co-captain of the Bay State Physical Therapy PMC Team. On PMC weekend, she’ll be riding the 50-mile Wellesley route on Sunday, August 4. If you spot her on the road, say hello!

You’ll also find our outstanding physical therapists at water stops and the medical tents providing stretching/soft tissue work throughout the weekend! Be sure to visit us- our team looks forward to helping you have the best possible experience during your ride.

7 Stretches for PMC Riders

1. Hamstring Stretch

Why: Targets hamstring flexibility

How:

1. Lie on your back with a strap around the foot of your affected leg.
2. Pull the knee in towards your chest, then straighten the leg up towards the ceiling until you feel a stretch in the back of the thigh.
3. Ease off with your hands to relax this movement.
4. Repeat for 3 repetitions of a 30-second hold.

2. Iliotibial Band (IT Band) Stretch

Why: Improve hip mobility

How:

1. Take a stretching band and put it around your foot.
2. Pull on the band and bring your leg out in front of you until you feel a stretch through the hamstring.
3. Then, allow your leg cross your midline. You should feel a stretch through the side of the hip and ITB.
4. Repeat for 3 repetitions of a 30-second hold.

3. Adductor (Groin) Stretch

Why: Improve hip mobility

How:

1. Take a stretching band and put it around your foot.
2. Pull on the band and bring your leg out in front of you until you feel a stretch through the hamstring.
3. Then, let your leg gently fall out to the side towards the floor until you feel a stretch in your inner thigh.
4. Repeat for 3 repetitions of a 30-second hold

4. Hip Flexor Stretch

Why: Targets hip flexor flexibility

How:

1. Lie on your back with your leg to be stretched dangling over the edge of the bed.
2. Lie close to this side.
3. Loop a long belt around the front of your ankle and back up over your shoulder, holding the other end in your hands on your abdomen.
4. Pull the end of the band down towards your pelvis. This will increase the bend in your knee.
5. Hold this position when you feel a stretch down the front of your thigh and hip.
6. Ease off with your hands to relax this movement.
7. Repeat for 3 repetitions of a 30-second hold.

5. Piriformis Stretch

Why: Improve hip mobility

How:

1. Lie down on your back.
2. Place a belt or a stretching strap underneath the ball of your foot.
3. Next, cross your opposite leg over the other leg at the knee.
4. Pull the strap towards you as you apply pressure on the ball of your foot. You will feel a stretch in the buttock of the bent leg and down the back of the straight leg, in the calf, and the back of the thigh.
5. Hold this position.
6. Repeat for 3 repetitions of a 30-second hold.

6. Calf Stretch

Why: Stretch calf musculature

How:

1. Sit with your legs straight out in front of you
2. Loop the strap around the ball of your foot.
3. Hold the ends of the band in each hand.
4. Pull your toes and the front of your foot towards you into the band.
5. Repeat for 3 repetitions of a 30-second hold.

7. Standing Quad Stretch

Why: Stretch quadriceps

How:

1. Stand holding a supportive surface and place a band or belt around the top of the foot on the affected leg.
2. Bend your knee, bringing your foot towards your buttocks.
3. Pull on the belt to increase the stretch.
4. Make sure you stand straight and keep your knees together throughout this stretch.
5. Repeat for 3 repetitions of a 30-second hold.

Please keep in mind that we recommend you do these exercises in a safe and comfortable setting.

Share Your Stretches with Bay State Physical Therapy

Take a picture performing these stretches with your Bay State Physical Therapy stretch strap, and use #PMC2024 and #wePMCwithBSPT while tagging @baystatept. We will repost to our company page, creating a community of riders who are all on the #roadtohealthandwellness. Follow Bay State Physical Therapy on Instagram to see your post and for additional health and wellness tips.

Physical therapists empower people of all ages and abilities to achieve their full potential by caring for the whole person. At Bay State Physical Therapy, they understand how important your PMC commitment is to you. Their goal is to help you achieve and maintain optimum levels of physical function so you can perform at your best and achieve your goals.

Want more cycling tips to help ease common aches and pains of biking? Check out our Health Blog: 3 Bike Tips to Keep You Pedaling!

Contact Bay State Physical Theraphy today at 866-296-BSPT(2778) or visit baystatept.com to schedule an appointment at one of our 130+ convenient locations across the Northeast!