This article is applicable to my current field of work - Personal Training, but focuses on exercises that are beneficial to the rider. Envision one of those nagging mornings after the first ride back following a long winter off.
what's sore?
Depending on your discipline it can be any number of things, and more than likely more than one area: inner thighs, hips, buttocks, calves, lower back, and depending on how hot your horse is — shoulders, biceps and triceps, not to mention the possibility of some abdominal tightness. I will explain each area of anatomy, a brief study in kinesiology/biomechanics (how we move and what works together), and hopefully give those of you who are interested, a few exercises by which you can strengthen these specific target areas.
Let’s first learn a little bit about the actual nature of riding and the category of movement or exercise it falls under.
Isometrics
Isometric means "static", or that you are continually holding a specific position. Muscles neither lengthen nor contract. While exercise is typically dynamic, or "in motion".
For instance, take the universal leg position when riding, shoulder-hip-heel. The knee is constantly flexed (bent), the ankle is equally at a point of flexion forcing the heel down. The muscles in one’s leg are also contracting - squeezing, and therefore working against the essentially immovable side of the horse in a relatively unchanging or static position.
The same can be said for one’s lower back, especially for those who are in the religious two-point or half-seat. The basis for all these movements require core muscle engagement. Again, the lower back and the opposing muscles — your abdominals and obliques; all of which are constantly working to aid in balance and keeping one’s seat.
The arms (biceps, forearms, triceps, shoulder and by synergy of movement, deltoids and lats (back muscles)) possess a bit more give. They adjust with your position and the requirement of contact between the bit and your horse’s mouth, but nonetheless all are equally challenged to maintain a certain constant non-moving position.
To begin the series I wanted to direct our focus to the core muscles, and for now, the lower back. The lower back is a fulcrum for various muscles, and can be the stem of many problems for riders and non-riders alike. It is very important to keep one’s back strong.
The lower back is composed of the lastismus dorsi, or a very big fan-like muscle, the gluteus medius and to some extent the gluteus maximus (yes, your rear), as well as the hamstrings. These muscles oppose each other or work in tandem (together) with your abdominals and external obliques (I’ll break those down later).
While I will not be going into it today, I just want to remind all of you that cardiovascular exercise and other strength work are very important. Here are some exercises that can be done at home and safely with the proper form.
The Plank
The Superman
Stability Ball Back Hyper-Extensions
Table-top Extensions or Bird Dogs
Example workout
Plank 30 sec
Superman (alternating arms and leg lifts) 20 total or 1 min
12 Back Hyper-Extensions
10 Bird-Dogs each opposing side
Repeat all four 2-3 times.
As with all exercise regimes, follow any previous doctor's orders and discuss any additions (strenuous exercise), especially if you have any health issues or concerns.
More In This Category: GeneralMore From This Author: Ghost
Let me know if you all have any questions or encounter any issues (like you have a back injury that prevents you from doing some of this..I have modifications!
Let me know if you all have any questions or encounter any issues (like you have a back injury that prevents you from doing some of this..I have modifications!
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