7 Stretches for PMC Riders from Bay State Physical Therapy

The countdown is on to one of the best weekends of the summer: PMC weekend! As you ramp up your miles and rally your supporters, it’s also the perfect time to prepare your body for the physical demands of the ride. Whether this is your first PMC or you’re a seasoned veteran rider, making time for training and recovery will help ensure you feel strong and stay present every mile of the way.

Bay State Physical Therapy is proud to once again serve as the Official Physical Therapy Partner of the Pan-Mass Challenge.

For the 8th consecutive year, Bay State Physical Therapy is supporting riders like you with the tools, tips, and guidance to help you feel your best leading up to and throughout PMC weekend.

As part of that commitment, each rider will receive a stretch strap in their registration bag, a gift to help you care for your muscles that power your ride. But don’t wait until ride weekend to get started; any stretch strap, resistance band, or even towel will work just fine as you begin incorporating these exercises into your routine.

Use this series of exercises and stretches led by Lexi Windwer, PT, DPT, a 6-year PMC rider with the Bay State Physical Therapy Team and Managing Partner at the Braintree clinic. These exercises and stretches are designed to target common areas of tightness and fatigue in cyclists.

You can find Lexi riding the two-day Wellesley to Provincetown route this year; be sure to wave if you see her! During PMC weekend, also keep an eye out for Bay State Physical Therapy clinicians at water stops offering hands-on support to help keep you comfortable and riding strong.

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 to 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 and use #PMC2025 tagging @baystatept. Follow Bay State Physical Therapy on Instagram for more tips, fitness tricks, and their own PMC updates!

At Bay State Physical Therapy, they believe in empowering individuals of all ages and abilities to move better, feel stronger, and live healthier lives. They know how deeply meaningful your Pan-Mass Challenge commitment is, not just physical, but a way to make a powerful impact. The Bay State Physical Therapy team is here to support you with expert care and guidance to help you perform and feel your best during the ride, so you can focus on what matters most: raising funds for life-saving cancer research at Dana-Farber Cancer Institute.

 Looking for more cycling advice to help prevent discomfort and keep you riding? Check out the Health Blog: 3 Bike Tips to Keep You Pedaling!

Contact Bay State Physical Therapy today at 866-296-BSPT(2778) or visit baystatept.com to schedule an appointment at one of our 160+ convenient locations across the Northeast!