Ride Fit 1-2-3: Rider Question- Rounded Shoulders and Spinal Issues

Hi, The rider that submitted her question for this weeks' blog was so clear, her question is pasted below:

Hi Heather, I have two main problems that I am dealing with right now. The first is that my shoulders are very hunched and rounded forward. I have a hard time keeping them open and back when I'm riding (and in general!). I have some back problems (a rotational scoliosis in my T10/T11 vertebrae and a tendency for my L3/L4 disc to want to herniate), but I do not believe that they are a major contributor to this issue.

The second problem I am struggling with is this ability to keep my heels down and my calf muscles long and stretched. My heels have a tendency to sneak up when I use my leg aids. It is very bad at the canter, getting better at the trot, and almost nonexistent at the walk. Do you have any ideas for non-mounted exercises or stretches I can do for either one of these?

I would also appreciate any other feedback you have based on my photos!


Response
Leslie, all three of the issues you mention: rounded shoulders, spinal trouble and heels down and back actually do have a common link- your back strength. In previous blog posts we have discussed rounded shoulders, so I would suggest also going back to read those posts and the exercises recommended.

Your pelvis angles somewhat forward, with a hollow in your lower back. Your legs and shoulders tend to move forward as well because your centre of gravity is forward of where it should be: directly under your spine between your seatbones. Trying to sit up straight without better muscular support in your back and hips would naturally create more pressure on your lower back (those L3/4 disks). I'm not saying the herniating problem is directly related. I am saying that with better lower back strength and ability to pull the top of your pelvis into better vertical alignment, you would put your lower back in a less straining situation.

Shoulders can round forward for many reasons such as what you do for work, or your daily posture. Generally speaking fixing rounded shoulders involves stretching the chest area and creating greater range of motion in your shoulders, stretching the upper spine back, and building more strength in your middle and upper back to keep your shoulder-blades back and flat against your back. Also, correcting your posture on a regular basis will help create muscle memory for the right posture when you are riding.

Incidentally, if you stand on the floor and raise your collarbone up (think Tony the Tiger or 'military'), you will feel more weight go into your heels. In the saddle, this same movement will have the effect of simultaneously drawing your shoulders back while putting more weight in your heels and stretching your calves down.

Recommendations

Here are some things I would suggest you start doing:
1. Stretch your calves by hanging your heels down over the edge of a stair one at a time
2. Stretch your chest and upper back by laying backwards over an exercise ball with your arms out, palms up, and head dangling down the other side.
3. Build up your back muscles by doing back extensions on your stomach on the ball with your feet hooked under something so you don't fall forward on your face. Raise your back high enough to be in a straight line iwth your legs (more or less), but not so high you create a dip in your lower back, or pressure in the lower back disks. When in doubt, be conservative about the lift. You can add difficulty and use the exercise to also work muscles in the back of your shoulders by holding your arms out in front of you superman style, or out to the side like a bird. You should work up to doing about 20-30 at a time, several times a week.
4. Practice bringing your collarbone up and letting your shoulder blades slide down behind you as if they became a waterfall. You can do this seated or standing anywhere.
5. Do rotational stretches to loosen your torso a bit and allow you to move your shoulder girdle a little more while riding, in spite of the spinal twist. You may always feel you can't twist as well in one direction as another, but as long as you produce symmetrical aids to your horse anyway, you will achieve the desired results.

I hope this helps! If you wanted to go further, I do offer online coaching and can help you develop your workout as you adapt to these exercises and want to continue to evolve with it.

Otherwise, this is a great start! I'm really glad you asked the question. If you or readers are kind of stuck on what the exercises are, let me know so I can see if I have a photo to help you out.

Meantime, you can also subscribe to monthly fittips for free by signing up on my website: www.equifitt.com .

Happy Riding!

Sincerely,
Heather Sansom

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Comment by Leslie MacDonald on July 3, 2009 at 9:28pm
Hi Heather--thank you so much for the great advice! (Sorry I wasn't able to comment earlier, life has just gotten busy the last week or so!) It never occurred to me that much of my problem was stemming from my weak low back, but now that you pointed it out it makes perfect sense! I have been working on the stretches and exercises and while I haven't yet noticed much of a difference in my riding, I have definitely noticed that my back has been feeling better in general--which is great! I definitely think you have pointed me in the right direction.

I did have one question though regarding the low back extentions. Do you think that is something I should work up to using weights with? (Of the 5-10 pound variety.) I am obviously not going to start with weights right away, but if it would help to strengthen my back I could definitely work up to that.

Thanks again for all your advice! I really think this is a great column and wish more people would take advantage of it! :)

~Leslie
Comment by Heather Sansom at Equifitt.com on June 25, 2009 at 8:35pm

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