Ride Better 1-2-3 Exclusive Barnmice Rider Fitness Clinic

Hi, I’m really excited to present an all-new personal fitness for equestrians blog!

Ride Better 1-2-3 is about simple exercises you can do off the horse to improve your riding, and to help you begin to achieve the same self-carriage, symmetry and stamina you expect from your horse.

Ride Better 1-2-3 is applicable to all disciplines and levels. Through the photos you post, I will be analyzing rider posture and examining your issues with strength, balance, flexibility, as well as other areas that might be helped through a variety of exercises off the horse

Each week, I’ll provide at least 3 simple exercises that can be done at home and with minimal equipment to help you develop in areas that will improve your muscle memory, and ability to carry yourselves the way you want to when riding.

Naturally, three exercises don’t constitute a complete fitness program, but they are meant to be a starting point on your journey to better riding.

Mindfulness will be an important part of making your off-horse workout translate directly to your riding. New muscle memory, endurance and flexibility you create on the ground needs to be recruited mindfully when you get in the saddle.

Readers are invited to submit photos in the comment box below (front, side and back views if possible, in motion or standing) along with a brief description of your challenge. Each week I will select one rider, and do my best to provide three helpful exercise tips.

One of my current clients (name changed here) kindly gave permission for her photos to be used in this first clinic blog to get the ball rolling so you know how it works. I have included them for everyone to view in the comment box below.


The Rider
Nathaly is in her later 50’s, and getting back into riding after a period of time out of the saddle. She has expressed concern about her balance, and would like to be able to do a low cross-country course in the summer.

Postural Analysis
In these photos, Nathaly’s left hip shows a tendency to fall down, shifting her body predominantly to the left. Her right shoulder compensates by dropping down as well. It is also carried forward compared to the left. As a result, her spine curves to the right, and her head tilts left. Her right side is also more open than the left with the knee and toe pointed more outwards, further indicative of a right seat bone weighting lighter in the saddle than the left. Her arms tend forward with rounded shoulders. In motion, her body tips forward, and this causes her feet to move ahead of her hips with a slight tendency to a ‘chair seat’ which is only barely there in the still side shot.

In response to her concern about her body balance, a starting place for her workout would include some stretches to allow her shoulders and chest to open out, and to loosen any muscle shortness in her right side created from the right shoulder leaning down. This would free her to start using her back to straighten up in the saddle and bring her shoulders back. Since she has a marked tendency to sit with her weight more to the left than the right and it has been some time since she rode regularly, she would benefit from leg strengthening exercises which incorporate a balance element to help her regain a centredness, and the leg strength to control her hip position.

Suggested Exercises:

1. Balance Board Squats: Perform squats on a balance board or bosu half-ball, or other balance objects such as pods, cushions, tennis balls or even a pool noodle. The squats should be rhythmic with a concentration on maintaining straightness, and lowering her body sufficiently to engage the gluteals and quadriceps. A set of 20-30, 3-4 times a week would be a good start.

2. Side Bend Stretch: Collapsing posture is usually accompanied by tight muscles on the short side which become habitual for the body. The rider might feel ‘straight’ when in fact they do not look straight to another person. Stretching side to side to lengthen muscle fibres through the obliques and ribs will permit her to hold her body in a new ‘straighter’ position with less effort. Stretches for problem areas should be performed daily, and often. I also recommend flowing movement side bend stretching for her before each ride so that she doesn’t carry postural tightness from her day, into the ride.

3. Back Bend over Ball: Rounded shoulders are accompanied by shorter chest muscles, tightness in the shoulder socket (‘frozen’ sometimes) and often also weak back muscles between the shoulder blades- especially in women. Before building up the muscles, she would benefit first from stretching to open up the chest, improve range of motion in the shoulder socket, and help her upper spine flex backwards. Laying back over an exercise ball with arms out, or laying on the floor with a yoga mat rolled up just underneath the shoulder blades would do nicely. She would need to stay in the stretch for at least 60 seconds, regularly.

Until next time!

Heather
www.equifitt.com Equestrian Fitness Training


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Comment by Heather Sansom at Equifitt.com on March 10, 2009 at 5:01pm
Andrea, I'm about to do the posting for this week based on your pictures and discussion. I'm looking at your photos and just have a couple of additional questions:
Which way is it more difficult for you to do shoulder-in or half pass?
Do you get a sore back after riding?
Do you find your hips/inner thighs a little tight?
Do you find your legs creeping forward/knee up when you are having a harder ride?
How easily do you sit your trot?
Is your coach often telling you your head is looking down?
How flexible is your horse in the neck/soft in the mouth?
Does your horse listen to your right leg aids less?

Look forward to hearing your response.
Comment by Heather Sansom at Equifitt.com on March 10, 2009 at 4:53pm
Hi Laura, Yes, you can add a description. It is helpful without photos to also explain some other background, like where you're less flexible. If you add a description and I need more information, I'll just ask. I'll be posting a new blog today in response to our rider who did send in the photos this past week.
Comment by Laura on March 9, 2009 at 8:11pm
This looks like a really good blog. If you don't have photos, can you add a description?
Comment by Lisa Paulson on March 9, 2009 at 6:58pm
I found your blog interesting and ill keep coming back.
Cheers!
Comment by Nora Robinson on March 4, 2009 at 10:10pm
I will definetly look forward to reading your columns! I too am an older rider and also I have a finicky back. I really need to work on strenghtening my tummy and back muscles....but I do have some fear about tweaking my back again. I hope that a future post would discuss this subject and provide some ideas for "easing" into exercises for those of us with sensitive backs. Some really simple but effective exercises to get the ball rolling, would be what I would be interested in.

Thanks for providing this great column!
Comment by Andrea Menzel on March 4, 2009 at 9:13am
Hi Heather,

Yes I am a dressage rider. I do believe that I carry tension in my shoulders and that I tend to sit too far to the right side. Another big problem is keeping my legs under me and stretched down into the the stirrup. I am imrpoving but I have to constantly think about it. I am riding third level. I do not have any motion pictures unfortunately. Perhaps I can take a shot of shoulder-in today but I can't promise....sorry. I know this is making it very difficult for you. Looking forwrad to hearing your comments and I will try to get some motion pictures.

Thank you,
Andrea
Comment by Heather Sansom at Equifitt.com on March 3, 2009 at 10:33pm
Hi Andrea,
Do you have any in motion photos? Also - do you tend to carry tension in the shoulders by any chance? You look to me to be a dressage rider. Do you have a rein that is harder to get bend on? What level are you riding? do you get tension in your back/lower back riding? A facing and rear-view shot in a leg yield or shoulder in would be good if you can get one.
Comment by Andrea Menzel on March 3, 2009 at 8:21pm


Hi Heather,
What a great idea for a clinic!
I'm sure I have lots to work on, but my biggest issue is that I tend to sit too might to the right. I look forward to your suggestions.
Many thanks,
Andrea
Comment by Heather Sansom at Equifitt.com on March 3, 2009 at 5:12pm
Anyone is welcome to send in notes/pictures so I have something to work with next week. This is an all new online clinic idea. With several examples, it'll get pretty interesting for readers to browse through pictures and recommendations for examples that also apply to you, the reader specifically.
Heather
Comment by Anni on March 3, 2009 at 4:57pm
I love this idea... I'm always looking for exercises to vary my routine, and I like that they address specific riding problems. Thanks!

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