Hi, There were some great comments to last weeks' blog on soft hands and the training scale for rider fitness. One rider submitted some detailed information and photos with her question, so we will do an online clinic this week. My mandate with the Barnmice online 'clinic' is to provide three recommendations for off-horse exercises. It's actually hard for me to limit to three, and I often write in a few more bonus suggestions. A few exercises doesn't make a suddenly fitter, better rider. However, we need to start somewhere, and it is always better to start with a few concrete steps, performed consistently.

The Rider
Ottilie's comments are fairly detailed, so I have copied them here:
"My week usually consists of a few hours each day at a desk/computer. One hour per day driving. A few barn chores: mucking out, sweeping, grooming the sides of the arena, but not every day... At the moment I have one horse, the one in the photo. We usually do about an hour of work (including stretching) 5 times a week.

I haven't had any serious injuries, and don't get severe aches and pains - my hip joints tend to 'pop', and through yoga classes I know i have poor flexibility in my lower and middle back, hip flexors and tight hamstrings, and I can't go very far in the spinal twists. (HAven't been to yoga for a few months, but fully intend to start again..soon...)

Historically - as a Young Rider I did much more riding, up to 10 horses a day (dressage all levels) for a year when I was 18, then I took another position for about 5 years where I was doing a lot of barn chores, and riding or warming up several horses a day (mostly upper levels). During this time I would often experience achy hips that would pop. I took about 5 years off while I was studying, during this time I did gym workouts and walking/running. I am more sedentary now, though I do try to go out running or cycling at least once a week. (Having said that, at this very moment I am restricted due to an inner ear condition affecting my balance - this is why i have become so interested in working on flexibility off the horse, so it's not all bad!)

I am competing at FEI level, training towards Grand Prix. Our left half pass is more difficult than the right, I would say my right leg is less effective in the half pass and pirouette (both ways: quarters stay out in the left piro, come too small in the right piro). My horse is reluctant to take the left rein forward.

I would like to specifically address a pet hate I have noticed in myself - forward head position. I thought I was aware of the problem, and dealing with it, but when I saw some photos from a recent competition it was all too clearly still happening!...and as you will see I am also prone to shortening in the hips and knees, and losing my seat from time to time, etc, but I have found great exercises for these issues in some of your previous posts). I also have a naughty left hand which unconsciously comes up sometimes... anyway, please comment on whatever you feel most relevant. The forward head thing is of concern to me both on the horse and off - I would like to nip this one in the bud."

Analysis
In all of her mounted photos, Ottilies shows an axial rotation with her right shoulder and hip forward when compared to the left, and collapsing slightly to the right. Her left hip and shoulder appear to fall down and back. It sounds like the tendency for her left hand to creep up may be a pattern her body has created to compensate for her weight dropping to the left in her seat. Also I have noticed that the side on which a rider's shoulder tends to creep up, also seems to show a tendency for the hand to rise up. Her standing postural photos also show the 'bent right' posture. It would be logical for right bends such as pirhouette and half pass to be easier on the right as a result. Since she has mentioned stiffness in her lower back and with rotational yoga poses, it seems difficult for her to switch her own bend and the relationship of her hips to her shoulder girdle for those tight bends required for left pirhouette and left half pass.

Her legs and head to appear quite forward in the mounted shot, and her ear is somewhat forward of her shoulders, with a slight tendency to lean her shoulders back in the postural side photo.

Recommendations
I would like to see more torso control with greater ability to shift shoulder girdle and hips. This control comes from the back and obliques, and is supported through strong lower abdominals. She would also need to unblock the tightness in both muscles and fascial tissue on her right side as the collapsing of her ribs on this side would have created shortened tissues making it difficult to re-adjust and bend the other way. Stretches for the obliques and rotational stretches would help.


The head forward problem is partly postural, and biomechanic. She tends to lean forward anyway, but the compensating pattern of knees creeping forward combined with tightening hip flexors at the hip and hamstrings over the knee worstens the tendency.



1. Stretch sides, lower back and hip flexors with side bend stretches, hip twists lying on the floor (shoulders flat, hips twisted over) and runners' lunge.

2. Strengthen back, lower back and obliques: a back extension (on stomach on exercise ball), with a twist incorporated (twist as you raise your back up, and reach one arm up toward ceiling) would get all three areas.

3. Opposite ankle touches for obliques: lie on your back like you are going to do a situp. bring knees in on an angle, lifting feet up in the air. At the same time, crunch forward in a twist opposite to the angle your legs are at, and tap the outside of one ankle with both arms. Go back to neutral and repeat on the opposite side.

It's important to do the stretching every day and especially before riding to unblock areas which would hold you back from using your body effectively. The strengthening can be done several times a week...do enough to feel like you can't do any more in that session.

If you are reading this and have further comments, please be invited to add them, or post your own questions or photos for next weeks' blog.

Happy Riding!

Heather Sansom
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