There are some things that just make you feel good: the sound of your shoes clipping in, the contour of well-padded saddle, and the right fit and grip of your handlebars. The “riders high” from pumping endorphins is equally matched by the knowledge that you are making a difference in the lives of cancer patients. It must be PMC Winter Cycle season!
Bay State Physical Therapy is honored to be the Official Physical Therapy Sponsor of the Pan-Mass Challenge for the fourth year in a row. This year, all registered riders will receive a resistance band from Bay State Physical Therapy in their rider kit.* This band can be used for strengthening exercises and stretches that target muscles used while indoor or outdoor 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 videos below of Kendall Percich, PT, DPT, demonstrating banded exercises to perform at home in preparation for the PMC Winter Cycle: Spring Edition on June 6. Kendall was a member of our 2020 Bay State Physical Therapy PMC Riding Team and is one of our Physical Therapists at our Weymouth clinic.
Please keep in mind, we recommend you do these exercises in a safe and comfortable setting. Exercises can be performed with our without bands.
Take a picture performing these exercises or stretches with your Bay State Physical Therapy resistance band and use #PMCWinterCycle and #wePMCwithBSPT while tagging us @baystatept and we will repost to our company page! Follow our Instagram page to see your post and additional information on health and wellness.
5 Exercises from Bay State Physical Therapy
Banded Clamshells
Why: Targets hips, low back, and glutes
How:
- 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
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 additional resistance
How:
- 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
Banded Glute Bridges
Why: Extends hip flexors and strengthens core
How:
- 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
Banded Squats
Why: Strengthens lower body and core, specifically targeting glutes and quads
How:
- 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
Banded Squats With Side Steps
Why: Strengthens lower body and core, specifically targeting glutes and quads as a progression for banded squats
How:
- 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
- Take a step to the left and repeat steps 1-4.
- Take a step to the right and repeat steps 1-4.
- 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. At Bay State Physical Therapy, we understand how important your cycling is to you. Our 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.
Contact us today at 1-866-296-BSPT(2778) or baystatept.com to schedule a free injury assessment at one of our 80+ locations. One of our licensed providers will assess your strength and flexibility, and tailor a stretching and exercise program to your specific needs to keep you cycling at your best.
While we all eagerly look forward to a return of normalcy in 2021, whether you will be riding at Fenway or at home as a virtual participant, we are grateful to be a resource to you to keep you in the saddle as you turn your dial and climb the hill toward raising awareness and funds for Dana-Farber Cancer Institute.
*Resistance band contains latex