Bay State Physical Therapy – the Official Physical Therapy Sponsor of the Pan-Mass Challenge for the third consecutive year – is providing all registered riders with a resistance band* in their PMC 2020 Reimagined rider box. (Rider boxes have shipped and will arrive this week, if you have not yet received your package!) 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 remain on the #RoadToHealthAndWellness by helping to prepare your body out of the saddle in order to maximize your function and minimize your risk of injury.
Please see the photos below of Kendall Percich – a member of the Bay State Physical Therapy PMC Team and physical therapist at Bay State's Weymouth clinic – demonstrating banded exercises to perform at home in preparation for #PMCReimagined.
5 Exercises to Do With Your Bay State Physical Therapy Resistance Band
Banded Clamshells
Why: Targets hips, low back, and glutes
How:
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- Put both legs through the band and place it above the knees
- Lie on your side and bend both knees as you shift your legs forward
- Keeping your toes together, drive your knees apart, creating tension against the band
- Control your top leg as you lower it down to meet the other
- Be aware of keeping your hips neutral, not allowing any movement forward or back
- Perform this movement for 3 sets with 12 repetitions on each side
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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:
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- Put both legs through the band and place it above the knees
- Lie flat on your stomach and lift your body up so that you are up on your forearms
- Drive up through your toes and work to keep your core tight
- Slowly try to lift one heel up at a time, as hips remain square to the floor
- Alternate lifting your heels in this position for 3 sets doing 8 reps on each side
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Banded Glute Bridges
Why: Extends hip flexors and strengthens core
How:
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- Put both legs through the band and place it above the knees
- Lie on your back and bend both knees, starting with your feet hip width apart
- 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
- 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
- Perform glute bridges for 3 sets of 12 repetitions
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Banded Squats
Why: Strengthens lower body and core, specifically targeting glutes and quads
How:
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- Put both legs through the band and place it above the knees
- 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!)
- Bend your knees and sit back through your heels as if you were going to sit in a chair
- While keeping your head and chest up, drive through your heels to return to standing by engaging your glutes
- Perform these squats for 3 sets of 12 repetitions
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Wrist Flexor and Extensor Stretch with/without Band
Why: Focuses on wrist flexibility
Note: The band can be used to pull back against the hand for added assistance
How:
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- In a standing position, extend both arms out in front of your body
- Use one hand as the stretching hand to pull against the other
- Start with fingers pointing up and pulling fingers towards your body
- Then with finger pointing down and pulling hand towards your body
- Go through each hand 3 times in all positions, holding for 20 seconds each
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The overall goal of physical therapy is to relieve pain, strengthen and stretch the body, and improve overall function. At Bay State Physical Therapy, we understand how important your cycling is to you and our goal is to help you maintain or achieve optimum levels of physical function, so you can enjoy cycling without having to worry about pain or discomfort.
Contact us today at 1-866-296-BSPT(2778) or visit baystatept.com to schedule a free injury assessment at one of our 60+ locations. One of our licensed providers will assess your strength and flexibility in order to tailor a stretching and exercise program to your specific needs to keep you cycling at your best.
*Resistance band contains latex
