Welcome Cyclists!

Below you will find several exercises designed to balance the positions and stresses of cycling with the assumption that you are generally healthy and without any particular injuries. As with any exercise program, none of the following stretches and exercises should be painful. Please consult your PT or PCP if you have any concerns about attempting any of these exercises. See you on the ride! I'll be in the medical tent from 4-6 every afternoon...feel free to catch me along the road or in the beer garden too.
~Megan Moseley PT, LMT
 
  
 
Oregonian Interview Cycle Oregon 2010
 
 
 Hey Torsten,
 I know it's nice to be kneaded, but what are you doing long term for
 that neck pain? And those seized-up hamstrings? You need to go see
 Megan Moseley, Physical Therapist, body detective and kick-butt
 cyclist. Normally she's in Eugene at her business Bodywise. But she
 does free consults at Cycle Oregon, near the medical tent. Today a
 woman visited her with all four of the classic cyclist problems: Neck
 pain, Back pain, Sciatica, and the biggie, knees. Megan doesn't just
 chase the pain, she figures out the underlying causes (like hunching
 over a keyboard all day, maybe) and helps you change them. The good
 news, she says, is that cycling, done right, is one of the best things
 you can do for your body. Check out the stretches and exercises on her
 website tinyurl.com/27gcw27 (or see below)
 
 
Hear what riders have to say:
 
Great Job! In just a few minutes Megan identified a neck problem, did some physical therapy that immediately solved the pain and showed me some exercises to help in the future. 
~Alan Blank
 
Megan is an incredible PT. She was able to zero in on the causes of my neck pain and offered instant results through the Graston Techniques and showed me exercises that will help with strength and increase flexibility.
~Frank Gemmato, LAC
 
Megan is so awesome! She can analyzed the problem so quickly & suggested amazing directive stretching to help me keep cycling. If she lived in Bend I would be her best patient.
~Sheree MacRitchie
 
Megan does a fabulous job, teaching educating and relieving pain. Megan provides a very valuable service here at Cycle Oregon.   Thank you!
~Kristen W.
 
It was an excellent experience. I think she figured out what was going on with my hip/pelvis in a very short time. I have been to a chiropractor and messing around with this problem for many months. She came up with a viable theory right away, and an action plan including strengthening, exercises and a heel lift for a leg length difference.
~Geoff Sanderson
 
Fabulous! Tremendous help! Megan helped me be able to ride again. 
~Jerry Pakerski
 
Excellent!!!
~Dinah Nicholson
 
I had right knee pain. Megan quickly and effectively got right to the spot. I walked away with confidence.
~Christopher D.
 
I was having pain on the inside of my knee. Megan was very helpful, extremely knowledgeable. She gave me great information, exercises and was able to alleviate most of my pain. Thank you very much!
~Manny Harris
 
WOW! Awesome! I was having back spasms and Megan’s exercises and manipulation helped tremendously. The tips on how this happened due to poor posture, give me the full info I need to prevent this in the future.
~Mike S
 
 Megan, Thank you so much. Foot feels better and shoe fits better already. Excellent Service.
~Lou Penning
 
I feel so much better after just 15 minutes. I fell off my bike and hurt my shoulder and ribs; it was so painful to even walk. I got my shoulder taped, neck treated, and learned that the hunching I was doing was not helpful. The tape on my shoulder reminds me to stand erect with my shoulder held back and down. Thank you Megan for making my body and mind feel better- Relief!
~Marianne McAllister
 
Very helpful information on rehab for lateral ankle sprain. Kinesio tape helped to take swelling out of ankle and Megan recommended exercises/modified use to re-establish ROM.
~Scott Gustafson
 
Very helpful advice. Lots of insight on the origin of my muscle tightness. Would love to work with her regularly.
~Rob Palmer
 
Great help from Megan to get my shoulder into riding shape. Thank you! I’ll be back…
~Michelle M
 
Fast pace, informative, no nonsense approach. Thank you
~Bob Johnson
 
Very Helpful. My first visit to PT. Sounds like it will improve, Thanks
~Tim Eddy
 
I had a problem with my toes while riding, and so I stopped by the physical therapy tent on the off day. Megan the Therapist was about to close, but she took the extra time to check out my problem. She quickly diagnosed a fairly complex problem, and she provided temporary orthotics to get me on my way. Great service! Many Thanks.
~Dave Wilson
 
My experience was great, really opened up my shoulder. I will be sure to follow up with a PT from home.
~Sam
 
Excellent help with my shoulder. I can’t believe how much relief I got with just one session!
~Tanya Leu Broeke
 
Megan is great! She not only relieved my pain but also showed me exercises to correct the problem.
~Sara Hoffman
 
I was having patellar pain on Cycle Oregon. Megan gave me a lot of good advice that I hope will help tomorrow. Thanks!
~Paul Norman
 
I felt better right away. I’ll check out the website. Thanks!
~Nancy Olsson
 
Very good. Megan helped with my shoulder pain on Cycle Oregon. Thanks Megan!
~John Slowey
 
I liked the information she gave me and I appreciate being given exercises I can do later. A very good experience.
~Kat Bonnar
 
Megan was exceptional! She gave great advice & information. I’m going to make a regular trip to Eugene to become a client. Thanks for doing what you do!
~Maya
 
I stopped by with a quick question and Megan, despite the fact that she was about to close, took plenty of time to answer my questions, diagnose my problems and offer recommendations. She was knowledgeable and personable. It was an excellent assessment and experience. I really appreciate your being on Cycle Oregon, and for the advice and recommendations that you provided. Thank you for providing such an important service and for being so knowledgeable about your craft. I hope you had a great experience and had a fun ride yourself.
~Alec Rosofsky
 
Megan thanks for treating the knee pain that developed while riding today. I will practice the stretch you showed me.
~Rick Leinman
 
This was great! Good advice on how to keep the spasm from happening again. THANKS!!!
~Allison Couch
 
Thanks! Very knowledgeable! Able to quickly identify area of concern and has knowledgeable understanding. Then good follow up with active exercises to help myself.
~Barbara Larrain
 
Fantastically knowledgeable!! Super quick problem analysis and solution suggestion, by somebody who understands cycling biomechanics.
~Deborah Dickenstein
 
Yes! What an absolutely ideal opportunity to truly understand what has been a life long chronic pain. You are the reason I was able to climb. You Rock!! Thanks!
~Sarah Smith
 
Wow! Unreal, came in with hurt heel and Achilles pain with 12 years of hip pain. Did myofascial release on both, received heel lift and shoe postings. I’ll need more work but finally have good diagnosis. Thanks!!!
~Julian Gregg
 
Great experience! Tons of useful info, in a very short period of time. Thanks much!
~Stephanie K.
 
My left arm and neck felt like sharp pain and dead weight. I am amazed at how quickly I felt better. My head turns easier. The tightness is less in my upper chest. I didn’t want to stop stretching after the 5 minutes. I will be the person with the apple under my chin and the stick taped to my back and head. Thank you!
~Pat Wiens
 
Megan-Thanks! Without the taping, I don’t know if I could have continued the ride. Cycle Oregon is extremely fortunate to have a person of your depth, knowledge and skill to address the injury needs of this “Army of Athletes”. With my shoulder issue, yoga, massage and the EMT’s couldn’t help me Thanks for the flexibility to work me into your schedule. Truly appreciated. Thanks for being a part of the Cycle Oregon, you are invaluable.
~Morry Fealy
 
 
Balance your body with these stretches and core strengthening exercises
   

Superman                                        

This is a core exercise. It strengthens the spinal stabilizers, gluts, abdominals, legs, scapula, neck, and arms, and prepares the body for some of our most basic activities ie, getting in and out of a car, up and down from a chair, brushing your teeth, and gardening, not to mention manual labor or sports.
Position:
  • Kneel behind the ball with feet against a wall or couch.
  • Tuck the ball under your waist and lean over it.
  • Find your neutral spinal alignment.
  • Visualize a line from your ears to your feet.

 

  • As you exhale, squeeze your gluts, abdominals, and quads.
  • Visualize pinching a penny in your buns and pressing your pubic bone into the ball.
  • Pull your scapula back and down.
  • Turn your palms away from you and point your thumbs toward the ceiling.
  • Hold five seconds.
  • Return to the start position by bringing your knees to the floor and folding at your hips.                  

 

 

  • You can increase the difficulty of the exercise by raising your arms over your head
  • Your spinal alignment should be neutral throughout the exercise. 

 

            


What you should feel
Gluts, back muscles, quads, calves, and abdominals.
Repetition
Beginning: 20-30 x 2 x a day   (You may need to build up to this.)
Maintenance: 30 x 3x a week
Hold time
5 – 10 seconds
Goals
#1 – To strengthen the core.
#2 – To train the body how to bend at the hip, and not at the spine.

 

 

  

            
What to avoid
Solution
Hyper-extension (overarching) of the lumbar spine.
Squeeze the gluts and the abdominals as you push from the wall.                            
Looking forward: hyper-extension of the neck.
Keep your eyes in line with your chest.
Flexing the spine as you return to the start position.
Hinge at the hip.
Pain
Check your form or stop the exercise.

 

 

 

 

 

Praying Mantis                                      
This is a more advanced abdominal strengthening exercise. It focuses on hinging at the hip and stabilizing the spine. This is called disassociation.
 
Position:
  • Kneel behind the ball and sit back on your heels.
  • Place your forearm on the ball.
  • Lean toward the ball from your hip. Visualize a line from your ear to your hip.

  • As you exhale, squeeze your abdominals and gluts to move your pelvis to the ball. Visualize a line from your ear to your knee.

  •  Hold five seconds.
  • Inhale as you hinge at your hips to return to the start position.

 
What you should feel
Abdominals, arms, gluts.
Hold time
5 seconds.
Repetition
20-30 x
Goal
To strengthen the abdominals and stabilize the spine, while moving through the hips.
                                                                                                                                                                           
What to avoid
Solutions
Hyper-extension of the spine as you move toward the ball.
Exhale.
Squeeze the abdominals and gluts.
Rounding your spine as you return to the start position.
Inhale, hinge at the hips.
 
Pain.
Check your form /stop exercise.
 

 

 

Hanging Stretch
This is one of my favorites! This creates a traction that stretches your chest, arms, scapula, thoracic and lumbar spine.
 
Position: 
You can use a chin-up bar that mounts in a doorway or a 2 foot long dowel rod in your door strap, a stair  rail, or even your kitchen sink. The important thing is the form.
  • Stand under the bar or in front of the stair rail/ kitchen sink.
  • Grasp the bar/rail/lip of the sink.
  • Fold over your hips and stick your butt backward, maintaining neutral spine (don’t look at the bar).
  • Let your bodyweight hang back from your hands and think of melting your chest forward toward the floor.
  • Stand up before you let go J.

     

  

What you should feel
Stretch in the arm, arm pit, chest, or low back.
Hold time
60 seconds (you may be limited by your grip).
Repetitions
Beginning: 5 x day Maintenance: 1 x day
Goal
Create a line from your hands to your hips.

 

What to avoid
Solution
Pinch in the shoulder.
Decrease the angle between your hands and hip.

 

 

“Snow Angels”   (Pectoral Stretch)                                  
The pectoral muscles attach from the sternum (breastplate and ribs) to the scapula (shoulder blade) and humerus (arm). If they are too tight (as they are on most people) this holds the shoulders forward and maintains a thoracic kyphosis (hunch back). They are one of the most critical areas to stretch for anyone with back or neck problems, and it’s easy too!
 
Position:
  • Lay on your roller (6” in diameter) so that your head and the tailbone are supported.
  • Knees are bent, and feet are on the floor.
  • The back and neck are neutral (all eyes face the ceiling).
  • The roller should contact your tailbone, mid back, and head, with a small space behind your low back and neck. You may need to support your head with a towel or small pillow.
  • Drop your arms out to the side, palms up. Keep the entire back of your hands down on the floor.
  • Slowly move your arms up like a snow angel. This will change where you feel the stretch.

                   

What to feel
A strong stretch across the front of your chest.
Hold time
5 minutes in varying positions of your arms.
Goal
To touch your hands together over your head, keeping the back of your hands on the floor the entire time.
                                              

What to avoid:                       
Solution:
Cervical hyperextension.
Place a towel behind your head.
Lumbar hyperextension.
Tighten the abdominals to stabilize the lumbar spine.
A “pinch” in the shoulder.
Stay below the angle where you feel a pinch.
Tingling in the hands.
Take a rest and / or decrease the hold time.

 

 

 

Neck Stretch 1
This stretch lengthens the muscles and connective tissue in the back of the cervical spine
 
Position:
  • Sit in neutral spinal alignment.
  • Intentionally reach both of your arms toward the floor with your palms facing away from you.
  • Visualize sliding your scapula down and back
  • Inhale and imagine growing taller through the top of your head.

  • Exhale as you curl your head toward your chest, one vertebra at a time.

  • Inhale to re-stack the vertebrae one at a time as you return to the start position.

 

What you should feel
A stretch in the back of your neck and thoracic spine.
Hold
10 slow breaths.
Repetitions
Beginning 2 – 3 x day   Maintenance 1 x daily
Goal
To open the facets and stretch the cervical spine without moving the thoracic or lumbar spine.
 

What to avoid
Solution
Bending the cervical spine backward.
Stop at neutral as you return to the start position.
Radiating pain into the arms or legs.
Stop exercise immediately.

Contraindication
Cervical disc herniation.

 

 

Neck Stretch 2                                                       
This stretch lengthens the muscles and connective tissue on the side and front of the cervical spine. It may also stretch the cervical nerve roots.
 
Position:
  • Sit in neutral spinal alignment.
  • Reaching your hands to the floor and your shoulder blades to your back pockets.
  • Palms face forward.

  • Tip your head directly to your right shoulder.

 

  • Maintaining the tip of your head, rotate your face down toward floor
  • Imagine a globe turning on its axis

 

  • Maintain the tip of your head and rotate your face up toward the ceiling.

 

What you should feel
A stretch on the side of your neck that shifts backward as you look down, and forward as you look up.
Hold time
30 seconds in each position.
Repetitions
2 x each side.
Goal
To open the facets and stretch the cervical spine.
 

What to avoid      
Solution   
A “pinch” on the side you are bending toward.
Stop the exercise and check your form.
Discontinue if your complaints continue.
Radiating pain into your arms.
Stop/ check form/ discontinue.
Moving your neck forward or back as you rotate.
Check your form.
 

Contraindications
Cervical disc, bone spurs, stenosis.

 
 
Quadricep 1                                       
The quad muscles cross the hip and the knee joints. If the quads are too tight, they hold the pelvis forward in an anterior tilt position. This causes increased low back extension and compression.
 
Position:  
  • On your side, with both knees as close to your chest as you can comfortably get them.
  • Block your bottom foot on something like a wall or a couch.
  • (This keeps your spine stable during the stretch.)
  • Place your bottom hand under your head to support your neck.
  • Pull the top leg back with your top hand as you squeeze your glutes.
  • Visualize reaching your foot to the wall behind you.
  • Keep your top leg parallel to the floor.

 

What you should feel
A strong stretch in the front of the thigh.
Hold time
60 seconds
Repetitions
Beginning: 2-3 x day    Maintenance: 2-3x week
Goal       
To have your top leg in line with your trunk.
 

What to avoid     
Solutions
Arching your back.
Block your knee closer to your chest.
Exhale/Engage your abdominals.
Knee pain.
Decrease the angle of knee flexion:          
Block behind your knee with a towel or small ball.
b. Use a rope instead of your hand.

 

 

Iliopsosas (Hip Flexor 1)                                                       
The hip flexors are tight on most people. Like the quads, if they are tight, they hold the pelvis forward, increasing extension and compression in the lumbar spine. Good length in the hip flexors is key to achieving a neutral pelvis and spinal alignment.
 
Position:
  • Standing with one foot on something tall, i.e. the arm or back of a couch, bed, etc.
  • The foot on the floor faces forward, or slightly turned out, with knees slightly bent
  • Shift your trunk forward by squeezing your gluts.
  • Visualize leading from the pubic bone, not the belly button.

 

What you should feel
A stretch in the front of your hip.
Hold time
60 seconds.
Repetitions
Beginning: 2-3 x day   Maintenance: 2-3 x week
Goal
Increased length in the hip flexors to allow for neutral pelvic and spinal alignment.
 

What to avoid
Solutions
Arching your back.
Engage abdominals and the gluts of the standing leg.
Back pain.
Check your form / Stop the exercise.

 

 

Hip Rotator Stretch 1                          
The hip rotators attach from the outer hip (trochanter) to the sacrum and pelvis. Good length allows greater freedom of movement in your hip while maintaining neutral alignment of the pelvis and spine.
 
Position:
  • On your back with one knee bent, and the foot blocked on a wall or couch.
  • Cross your opposite ankle over that knee.
  • Push the knee away.

What you should feel
A stretch around your hip/butt of the side you are pushing.
Hold time
60 seconds.
Repetitions
Beginning: 2-3 x day        Maintenance: 2-3 x week
Goal
The resting hip at a 90º angle, and the leg you are stretching at arm’s length.
 

What to avoid      
Solution
Losing the neutral alignment of the pelvis and spine.
Move further away from the wall.
Knee pain.
Decrease force of the hand, pushing on the knee.

 

 

Hamstring Stretch 1                                       
The hamstrings attach from the base of the pelvis (your sit-bones) to behind your knee. If they are tight, they block movement of your hip and force excessive movement to your lumbar spine.
 
Position: 
  • On your back in a doorway.
  • One leg on the door frame with the opposite leg on the floor passing through the door.
  • The leg on the wall should be straight but not locked.
  • Maintain the pelvis and spine in neutral.
  • Gently flex your ankle, pointing your toes toward your nose.

 

 

 

What you should feel
A gentle stretch along the back of your leg that increases when you pull your toes toward you.
Hold time
2 – 3 second hold/release with the foot. 2 minutes total.
Repetitions
Beginning: 2 x day Maintenance: 3 x week           
Goals
#1 – Hip at 90º with leg in contact with the wall. 
#2 – Pelvis/spine neutral.

 

What to avoid      
Solution
Rounding your back.
Scoot away from the wall until you can get your knee straight and pelvis neutral.
Bending your knee.
Tighten the quads.
Locking your knee.
Unlock your knee.

 

 

 See you on the ride!

 

 

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