Healthy Exercise Tips: Yoga Stretches for Riders

Sports Therapist Claire Biafore introduces basic yoga stretches for the legs and lower back.

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Comment by Claire Moscone-Biafore on December 9, 2009 at 8:42pm
Hello Shiley!
I don't do enough marketing to give you a fair response to this email. Barb Fogler, would be an excellent candidate and would be able to give you some excellent advice in this area. Sorry!
Comment by Claire Moscone-Biafore on December 9, 2009 at 8:39pm
Hello Jennifer!
I'm so sorry that I haven't responded to you: between defending a thesis, having a child and multiple deaths in the's been a very trying year and a half!

About your question about the pesky muscle: it's called the Iliotibial band. It's a dense band of tissue with very little elasticity that is an extension of the gluteus muscle. The way to stretch this muscle is the following: while standing (and if you're trying to stretch the right leg), you place the right leg behind the left leg, and then bend your upper body to the left side. You should hold this stretch for 30 seconds and then repeat it before and after riding. Hope this helps and I'm so sorry about the delay!
Comment by Sarah at on July 21, 2009 at 12:54pm
This is great Claire - Yoga works perfectly for riders as it helps you find your balance and builds a stronger core.
Great Video - keep 'em coming I need all the motivation I can get! LOL
Comment by Jennifer Stefik on August 4, 2008 at 12:27am
claire, i have a very very tight muscle running down my right side and into my right hip (don't know what that's called). Do you have any stretches for that area?
Comment by Jennifer Stefik on August 3, 2008 at 11:46pm
These sound awesome Claire ! I have a problem with arching my back in the right canter and getting behind the horses movement. I'm looking forward to giving these stretches a go to see if they help.. I'll let you know ;)
Comment by Claire Moscone-Biafore on March 11, 2008 at 6:50pm
Hello Barbara,
Joint cracking in itself is not a problem and of no reason to be concerned. It's only concerning when pain or swelling occurs as a result of it. When you're exercising or are active it is normal for the body to want to "fix itself" by doing some self-adjustments. It's actually a great thing as the body is trying to correct it's position for you: How great is our body?! As mentioned, cracking and noises are not a problem unless they are accompanied by pain, redness, lack of range of motion, swelling and decreased muscle tone. I hope this helps!
Comment by Claire Moscone-Biafore on March 11, 2008 at 6:47pm
Hello Sarah,
Downward dog is tough pose and takes years to get perfect...I'm far from that for sure! Think of the stretch on a continum. Start with your heels off of floor and then the more you do it, the more elongated the muscles will become and the better able you'll be to get your heels to the floor. Good luck and please let me know when you get your heels on the ground!
Comment by Barbara F. on March 11, 2008 at 11:36am
Hi Claire,
I notice that my joints do a lot of cracking when I am exercising. What is that and should I be concerned? Also , I notice that when I stretch my neck, I hear a lot of crackling or crunching sounds. Not one crack like my joints. Any ideas? thanks!

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