Get to Hassle Free

In the real world, people have partners, children, aging parents, friends, etc., and things like work, travel, school, etc., that come into play. Most of us have a hard enough time finding time to ride our horses, let alone time to do these exercises.

Here are some tips on making these exercises Hassle Free.


Week One - Do the Belly Button Pull and the Pelvic Clock lying flat on your back with your knees bent and feet on the floor every day for one week. This will take no longer than an extra 10 minutes a day.

Week Two - Do the Belly Button Pull while driving your car/truck and the Pelvic Clock lying flat on your back with your knees bent and feet on the floor every day of week two. This will take no longer than 5 extra minutes a day because you can now do the Belly Button Pull at the same time you’re driving.

Week Three - Do the Belly Button Pull while driving or standing in line at the grocery store and the Pelvic Clock either lying flat on your back or driving your car/truck. Add One Stop Shopping as you get out of bed every day of week three. This will take no longer than 5 – 10 extra minutes a day because now you may be able to do both the Belly Button Pull and the Pelvic Clock while driving.

Week Four - Do the Belly Button Pull while driving/standing, the Pelvic Clock while driving/standing, and One Stop Shopping as you get out of bed. Add Knee Pickups while lying flat on your back with your knees bent and feet on the floor everyday of week four. This will take no more than 5 – 10 extra minutes a day because now you can do the Belly Button Pull and the Pelvic Clock while driving/standing.

Now you have a basic foundation necessary for your abdominal muscles from the Pull, the Clock and the Knee Pickups. You also have the beginnings of flexibility from the stretch efficiency and thorough-ness of One Stop Shopping.

You are ready to go directly to the Exercise Menus. Begin with the Starter Exercises and then go to the Maintenance Exercises. After a time, you will pick and choose your own exercise menu based upon your own individual needs, strengths and weaknesses.

No matter which exercises I choose to do every day, I make sure that I do one or preferably two abdominal exercises every day. Abdominal muscles are the first to go and take the longest to come back.

Also, if I lose flexibility or fluidity in a particular part of my body, I exercise and/or stretch that body part every day in order to regain its looseness. For example, I may do the Foot Roll with a ball every night watching TV for a couple of weeks if my ankles feel like steel rods. Once my ankles become more pliable, I’ll do the Toe Curls maybe once a week in order to maintain their elasticity.

Critically important, if I have any kind of strain or injury on or off my horse, I go back to the basics, the Starter Exercises. Your body will trust you if you respect its Safe Haven. Do not push, stress, expect your body to go beyond its limits, particularly when your body is not at its best. Remember, you are the only person who can be kind to your body.

All that said, to get to Hassle Free

1. Build a basic foundation for your abdominal muscles.
2. Build the beginnings of flexibility.
3. Do 5 exercises that are specific to your individual body needs every day.
4. Do 1 or 2 abdominal exercises among the 5 you pick to do every day.
5. Check into and maintain your basic flexibility.
6. Progress at your own pace to develop your strength and balance.
7. Be kind to yourself.
8. Give yourself a big pat on the back every day for doing 5 exercises of your choosing daily.

Obviously, if and when you do have “extra” time to give to these exercises, do it. You’ll be glad you did.

Hassle Free Exercises for Riders and actual riding are inter-related. These exercises will point the way to your riding more effectively and your riding will point the way to the exercises you need in order to become more effective.

Let me hear from you with your comments, suggestions, questions.

Extensive Sample Exercise Menus

Starters
Belly Button Pull
One Stop Shopping
Pelvic Clock
Knee Pick-ups
Hip Bone Pulleys

Maintenance
One Stop Shopping
Pelvic Clock
Knee Pick-ups
Trunk Twist
Shoulder Squares

Trunk 1
One Stop Shopping
Pelvic Clock
Hip Bone Pulleys
Knee Pick-ups
Trunk Twist

Hips/Pelvis
One Stop Shopping
Pelvic Clock
Sitting Leg Diamonds
Leg Scissors
Hip Bone Pulleys

Upper Body
Supported Neck Curl
Shoulder Squares or Shoulder Lifts and Drops
Thoracic Towel, Roller or Bed Roll
Pec Corner Stretch or Fingertip Stretches or Hand Stretches
Rowing or Push-ups


Knees
One Stop Shopping
Leg Diamonds
Straight Leg Raise
Standing Knee Flex or Leg Curl
Side Leg Lifts

Feet/Ankles
One Stop Shopping
Foot Roll
Slant Board
Toe Curls – pointing ankle down
Toe Curls – pointing ankle up

Trunk 2
One Stop Shopping
Pelvic Clock
Hip Bone Pulleys
Straight Leg Raise
Side Leg Lifts

Trunk 3
One Stop Shopping
Pelvic Clock
Hip bone Pulleys
Straight Leg Raise
Dog Position Arm Extension

Trunk 4
One Stop Shopping
Pelvic Clock
Hip Bone Pulleys
Straight Leg Raise
Dog Leg Extension

REMEMBER!!! EVERY DAY IS A BEGINNING. IF ANY ACHES, PAINS OR INJURIES OCCUR CAUSED BY ANYTHING, NOT JUST RIDING, GO BACK TO THE STARTER AND MAINTENANCE EXERCISES. BE KIND TO YOURSELF!

After, and only after, you are able to do all of these exercise groupings smoothly and with balance and a stabile pelvis, you are ready to begin

Progressive Balance, Stability and Strength Development Exercises

DO THESE EXERCISE GROUPINGS IN THE ORDER PRESENTED!

Think of these progressive exercise groupings as building blocks. Allow your body to fully absorb and integrate the foundation each grouping provides before you go on to the next. No skipping around, no moving ahead, no “saving time” by forcing your body to do things it is not ready or able to do.

TRUST YOUR BODY AND ALLOW YOUR BODY TO TRUST YOU BY BEING PATIENT.

# 1
One Stop Shopping
Pelvic Clock
Bridge Position Knee Pick-up
Straight Leg Raise
Dog Position Straight Leg Raise

#2
One Stop Shopping
Pelvic Clock
Dog Position Arm and Leg Extension
Bridge Position Straight Leg Raise
Bridge Position Side Leg Extension

#3
Dog Position Arm and Leg Extension
Isometric Abdominal Bridge
Isometric Back Bridge
Isometric Side Bridge
Shoulder Squares

Bed Roll Stretch

Why do this?

Opens up your thoracic spine and increases the mobility of your ribs. The more your ribs move, the more our lungs can expand and contract as you breathe.

What it does for me:

This Bed Roll Stretch is great for both improving your lung capacity and your ability to absorb shock in your trunk. By expanding movement in your ribs, you enable your lung movement to expand. More lung capacity increases balance and flexibility in your trunk. More trunk movement means more efficiency in absorbing your horse's movements.

(This exercise is more aggressive than the Pec Corner Stretch, the Thoracic Towel and the Thoracic Roller. If you have osteoporosis, check with your physical therapist before doing this exercise!)

Before doing this exercise the first time, reread the Spine to Spine Connection.

Lying on your back on a bed with your knees and hips flexed and your heels flat on the bed.

Support you neck by clasping your hands behind your neck throughout this exercise!

Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.

Encourage a neutral, not arched, spine. It is very important to keep your low back from arching while doing this exercise.

Lock your pelvis by pulling your belly button towards your spine.

Go for the quality, not quantity, of movement.

Extend your head and upper back off the edge of the bed.
Support your neck by clasping your hands behind your neck throughout this exercise.
The edge of the bed will hit the tip of your shoulder blade.
Keep your head and neck in the same plane as your upper back.
No neck bending, twisting or curling.
Make sure you are pulling your belly button towards your spine.
Your knees and hips are flexed and your flat heels are pressing into the bed to help keep you on the bed.
With the base of your hand-supported neck off the edge of the bed and the tips of your shoulders on the bed’s edge, lower your head and upper back over the edge of the bed.
Make sure there is no neck bending, twisting or curling!
Be sure to keep your lower spine neutral, not arched.
With your hands clasped behind your neck, lift your head and upper back up with your hands for 5 seconds.
Make sure your hand-supported neck and upper back are in the same plane!
No neck bending, twisting or curling.
Move your whole body, including your head and upper back, onto the bed so your entire body is supported.
Unflex your knees and hips and lower your legs.
Relax and rest.
Repeat this movement.
Over time, slowly, work up to 5 repetitions.

Remember that it is essential your hand- supported neck is in the same plane as your upper back and that your pelvis and lower back remain locked - pull your belly button towards your spine!

The fundamental movement here is in your thoracic spine. Nowhere else.

Do not be surprised if you feel tight in your ribs when you first stand up. This tightness ought to go away in about 10 seconds.

Thoracic Roller

Why do this?

Thoracic Roller opens up your chest and straightens your thoracic spine. It also encourages more flexibility in your upper body from your waist through your neck. Like the ThoracicTowel, it definitely helps your upper body position in the saddle.

What it does for me:

Like the Thoracic Towel, the Roller is great for opening my chest and ribs front and back and for releasing tension in my middle and upper spine, shoulders and neck. My position in the saddle is definitely better.

Need a 4” Styrofoam roller.

Lying on your back with your knees bent and feet on the floor.

Open up the angle of your knees so you have broad base of support.

Breathe - inhale through breastbone and exhale through bottom of shoulders.

Encourage a neutral, not arched, spine.

Lock pelvis by pulling your belly button towards your spine.

Place the Styrofoam roller horizontally underneath the bottom tips of your shoulder blades where the middle of your spinal curve begins.
Pushing your heels into the floor to keep your position stable, put your hands behind the base of your skull for support and raise your head to the same level as your knees with your spine straight.
Make sure you are constantly pulling your belly button towards your spine.
Roll your upper back, head and arms back over the roller while keeping your upper back neutral, not arched, and stable
Keep your head and neck aligned in the same plane as the middle part of your back.
Do 10 – 15 repetitions.
Remove the roller.
Return to your original position of lying on your back on the floor with your knees bend and feet on the floor.
Relax and rest.
Do 3 or 4 repetitions or until you start to open up in your rib cage.
Remember to keep pulling your belly button towards your spine.

Thoracic Towel

Why do this?

This stretch opens up your chest and straightens your thoracic spine. Think of the halt. You want your chest, ribs and scapula open – the Thoracic Towel helps make that possible.

What this does for me:

The Thoracic Towel opens my chest so my upper trunk can move elastically with my horse. A more open, responsive rib cage also helps me stabilize my lower spine while I’m in the saddle. This stretch, like the Pec Corner Stretch, is great for releasing tension in the shoulders and neck. Less tension, more flexibility.

Take a hand towel, roll it lengthwise into a l" cylinder.

Lying on your back on a firm surface with knees bent and feet supported against a wall to lock in your lower back and spine,

Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Go for symmetrical range of motion.

Place the rolled, cylindrical towel perpendicular to the middle of your back underneath the bottom tips of your shoulder blades.
Pull belly button towards spine to hold and lock the lower back in place.
Work on reaching both arms over your head.
Stay within the range of motion of the least flexible arm.
The key here is to keep pressing your belly button towards your spine while stretching your back over the towel.
The towel will make you extend your thoracic or upper spine, flatten out the curve in your upper spine and unflex your middle back over the towel.
You can adjust the towel from where the spinal curve begins to the top of your spine.
Every time you adjust the towel, pull your belly button towards your spine and then reach your arms over your head.

Progressive Variation
In the same position as described above with the towel perpendicular to your spine and underneath the bottom tips of your shoulder blades with both arms over your head, alternately stretch one arm farther over your head from the other arm.

Push-Ups

Why do this?

Push-Ups strengthen muscles in your triceps, wrists, chest, shoulders and abdominals. Your entire spine top to bottom will become stronger. More strength in your spine means more flexibility in your spine. More flexibility in your spine means more flexibility and responsiveness with and for your horse's movements.

What it does for me:

This one exercise strengthens many muscles simultaneously. The stronger all my muscles, the more able my body parts can absorb any shocks caused by my horse’s movements through my spine.

This exercise can be done in a variety of positions – standing, dog position, lying flat facing the floor.
Start with the easiest position - standing - and progress from there.
Do not do that thing we have all seen in the movies of pushing up from the floor, clapping your hands together and then bending your elbows back down to the floor no matter how “good” you get at doing this exercise.

It is essential that you are constantly pulling your belly button towards your spine while doing Push-Ups.

From the top of your head to the bottom of your feet, keep your body in the same plane.

Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Go for quality of movement, not quantity.

If you have not done this exercise in a long time, start by doing the movement against a wall.

Standing about three feet away from a wall, pull your belly button towards your spine.
Lean your body weight onto the balls of your feet and support that weight by bending your elbows and placing the palms of your hands in front of your shoulders against the wall.
Your calf muscles will stretch and your ankles will bend so that both feet stay flat on the floor while you lean into the wall.
Keep your spine straight from your head to your feet on that slant.
Push away from the wall by straightening your elbows while keeping your hands on the wall.
Repeat the movement by bending and straightening your elbows while keeping your pelvis locked and spine straight from head to toe throughout each movement.
Work up to 10 repetitions.
Slowly work up to 3 sets of 20 repetitions with 30 seconds rest between sets.

Progressive Variation

In the dog position with hands and knees on the floor (you may want to put a pillow underneath your knees), do the same preparation of breathing and pulling your belly button towards your spine.
Get a straight line from your knees to your head/neck/upper spine/trunk/back.
With your hands and arms just outside your shoulders and your spine straight from your knees to your lower back through your head, bend your elbows so your chest and chin come down as far as possible without touching the floor.
The further you come to the floor, the more difficult to hold your spine neutral and straight.
Do not compromise the straightness and neutrality of your spine!
If you can lower only one inch from your starting position, fine. Do that. If you can lower more, fine. Your range of motion and strength will increase over time.
Straighten your elbows back to your starting position by pushing your hands and knees into the floor.
Repeat the motion.
It is essential to keep pulling your belly button towards your spine throughout this movement.
Work up to 10 repetitions.
Work up to 3 sets of 20 repetitions with 30 seconds rest between sets.

Progressive Variation

Lying flat facing the floor with elbows bent and hands on the floor next to either side of your shoulders, flex your feet and have the balls of your toes touching the floor.
Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.
Go for a neutral, not arched, spine.
Lock your pelvis by pulling your belly button towards your spine.
Go for the quality of movement, not the quantity.
Straighten your elbows by pushing your hands into the floor.
Make sure your belly button is pulling towards your spine and that your spine is straight and neutral from the top of your head through the bottom of your feet.
Bend your elbows so your chest and chin come down as far as you can without touching the floor.
The further you come down to the floor, the more difficult to hold your spine neutral and straight.
If you can lower only one inch from your starting position, fine. Do that. If you can lower more, fine. Your range of motion and strength will increase over time.
Straighten your elbows and push your body up to your starting position by weighiing into your hands.
Keep your neck, trunk, hips, and legs straight and in the same plane throughout the exercise.
Repeat the motion.
Again, it is essential to keep pulling your belly button towards your spine throughout this movement.
Work up to 10 repetitions.
Work up to 3 sets of 20 repetitions with a rest of 30 seconds between sets.

Shoulder Roll on Stomach

Why do this?

The Shoulder Roll helps you become aware of and better able to isolate movements of your shoulder blades.

What it does for me:

This subtle forward and backward movement of my shoulder blades connects my shoulders with my spine. It softens my upper back both in and out of the saddle. It also opens up my chest in and out of the saddle.

Lying flat facing the floor, prop your chest by putting your upper body weight on your forearms and elbows,

Breathe - inhale through your breastbone and exhale through bottom of your shoulders.

Lock your pelvis by pulling your belly button towards your spine.

Keep your shoulder blades "down" throughout the motion.

Keep your neck and head in the same plane as your upper body. (No dropping, tilting, bending, etc. your neck and/or head.)

Go for the quality, not quantity, of movement.

Gently roll shoulders forward 15 times.
Gently roll shoulders backward 15 times.
You are looking for the feeling of moving your shoulder blades towards and away from your spine while the rest of your body remains stable and quiet by keeping your upper body weight on your elbows and forearms.
The amount of actual shoulder blade movement is subtle.
Keep the motion in your shoulders, out of your head and neck.
Remember to keep your neck and head in the same plane as your upper body.

Shoulder Clock

Why do this?

This exercise benefits upper spinal, or thoracic, alignment. It reinforces pelvic alignment when you do it after the Pelvic Clock exercise, increases flexibility and range of motion in upper back and neck and reduces tension and stress in the upper back and neck. This exercise is great for fine tuning the shoulders.

What it does for me: Both the Shoulder Clock and the Pelvic Clock are great body awareness exercises. The more you do each of these very subtle moves, the more you will come to know “where” and “how” you are. Like the Pelvic Clock, I do the Shoulder Clock before and after I ride to align and/or realign my upper spine.

Can be done prone on back with knees bent and feet on the floor, sitting or standing.

Breathe - inhale through your breastbone and exhale through bottom of your shoulders.

Encourage neutral, not arched, spine.

Lock your pelvis by pulling belly button towards your spine.

Go for symmetrical range of motion.

Imagine there is a clock in the center of one of your shoulder blades with the long hand tip, 12 o’clock, at the base of your clavicle and the short hand tip, 6 o’ clock, at the bottom center of your blade. Imagine that the tips of each hand rock gently in and out, back and forth, from the base of your clavicle to the bottom of your blade.

Again, just as with the Pelvic Clock, think of the motion as being that of a teeter-totter. One tip goes down as the other tip comes up. The motion is gentle and unforced. It does not matter how high or low the tips rock back and forth into your back. If one place or the other is more stiff or less flexible, allow the stiffer, less flexible place or side to dictate the range of motion. Strive for equal pivoting by encouraging top to bottom body symmetry. The motion range on the stiff side will, without being forced, loosen and gain range as you keep doing this exercise regularly.

Repeat the top to bottom motion 15 times.

Move the clock hands to correspond to the 3 o’clock and 9 o’clock positions. The tips will “touch” the horizontal plane of the inner most part of your shoulder blades. Imagine that the tips of the two clock hands gently rock in and out and back and forth from side to side.

Repeat the side to side motion 15 times.

Once you are able to move evenly and smoothly from top to bottom and side to side, move the hands of the clock all the way around your shoulder region. Do 15 repetitions at each “number” of your clock.

Switch to the opposite shoulder blade and repeat.

Shoulder Squares

Why do this?

Opens up the shoulders and neck in terms of flexibility, range of motion, symmetry. It also releases and reduces tension, stress, soreness and pain in the shoulders and neck.

What it does for me:

Shoulder Squares make a huge difference in loosening up the knots in my shoulders and neck. Instead of my upper body being like a slab of concrete when I ride, I can now, sometimes, move my shoulders independently in all directions. The obvious, when my shoulders move independently, my horse’s shoulders move independently.
I do this exercise every time I think about it – while working at the computer, standing in line, driving, watching a movie, sitting on an airplane, where and whenever

This exercise can be done sitting or standing.

Breathe - inhale through your breatbone and exhale through the bottom of your shoulders.

Encourage neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Go for symmetrical range of motion.

First, warm up your shoulders by moving them up and round in a forward circle 15 times and then down and round in a backward circle 15 times.

Then:

Think of each shoulder as a square.
The center of the square is the peak of your shoulder blade.
The top, outer point of the square is the outer tip of your shoulder.
The top, inner point of the square is the bottom of the back of your neck.
The bottom, outer point of the square is the bottom of your armpit.
The bottom, inner point of the square is next to your spine underneath your shoulder blade. You want to “send out” a straight arrow from the center of the square, the peak of your shoulder blade, to each point of the square.

Do each movement alternating left shoulder, right shoulder until you have done the four directional movements in both shoulders.

From the center of the square, move the shoulder up and out diagonally as though you were sending a straight arrow out towards the top, outer point of the square at the end of your clavicle.
Repeat that motion 15 times.
From the center of the square, move the shoulder down and in diagonally as though you were sending a straight arrow to the bottom, inner point of the square towards your spine underneath your shoulder blade.
Repeat that motion 15 times.
From the center of the square, move the shoulder down and out diagonally as though you were sending a straight arrow out towards the bottom, outer point of the square at the bottom of your armpit.
Repeat that motion 15 times.
From the center of the square, move the shoulder up and in diagonally as though you were sending a straight arrow towards the top, inner point of the square towards the bottom of the back your neck.
Repeat the motion 15 times.


Progressive Variation:
Once you are moving the shoulder one diagonal at a time in each of the four directions,
combine the four separate movements into two - move the shoulder "through" the line of each diagonal, down and out to up and in, 15 times in both directions.
Switch to opposite shoulder and repeat the diagonal motions in both directions 15 times.
This variation encourages the shoulder to be able to push in and out of the motion quickly – very good ability to have while riding.

Shoulder Lifts and Drops

Why do this?

This exercise opens the chest and rib cage. It also drops and relaxes the shoulder blades.

What it does for me:

I am someone with a chronically closed chest. This exercise is great for counteracting a hunched over, slouched posture. This exercise has helped my position become more square (balanced with equal weight on all sides of my body) in all gaits, my horse more square (rather than falling in on one side or the other) and I do not lean as much nor as quickly as I used to when going over jumps. In and out of the saddle, this exercise is great for releasing shoulder tension.
I find these movements to be quite difficult. Any motion up or down from either the bottom or top of the spine is huge. Be very kind to yourself doing this exercise. I hope you give yourself a lot credit for even the slightest increase in motion here.

Can be done while sitting or standing,

Breathe - inhale through your breastbone and exhale through bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Stack your head and neck on top of your spine in one plane, not forward, back nor bent.

Visualize keeping your shoulder blades down throughout each entire movement.

Open the front of your chest by breathing deeply and rhythmically for 30 seconds.
With a bent elbow, put your right arm behind and up your back towards your shoulder blade.
Let your left arm hang down loosely at your left side.
Place the back of your right hand on your spine and open your palm.
Move the back of your right hand up your spine toward your neck.
Try to keep the back of your hand on your spine.
Slowly, move your hand up towards your neck as far as you can while keeping your pelvis locked and your head and neck stacked straight on top of your spine.
Do not roll your shoulders forward.
Remember to keep your shoulder blades down throughout the entire movement.
Go up only as far as you can without bending or tilting any part of your body forward, backward or to the side.
Hold for 5 seconds.
Slowly move your hand down towards you waist as far as you can while keeping your pelvis locked and your head and neck stacked straight on top of your spine.
Repeat this movement 5 times with the right arm.
Release and relax your arm and rest for 30 seconds.
Switch arms and do this movement 5 times with the left arm following the same preparation as you did with the right arm.

For the opposite movement,
Put your right hand, with a bent elbow, up and behind your head and neck.
Let your left arm hang down loosely at your left side.
Place the open palm of your right hand on your spine.
Move the palm of your right hand down your spine towards your shoulders.
Slowly move your hand down towards your waist as far as you can while keeping your pelvis locked and your head and neck stacked straight on top of your spine.
Go down only as far as you can without bending or tilting any part of your body forward, backward or to the side.
Hold for 5 seconds.
Slowly move your hand up towards your neck as far as you can while keeping your pelvis locked and your head and neck stacked straight on top of your spine.
Repeat this movement 5 times.
Release and relax your arm and rest for 30 seconds.
Switch arms and do this movement 5 times with the left arm following the same guidelines as you did with the right arm.

Progressive Variation

After a minimum of 2 months doing the above exercise in each direction with each arm, try moving both arms up and down the spine at the same time.
Put one arm bent behind the neck coming down the spine towards the waist and the opposite arm bent behind and up the shoulder blade coming up the spine towards the neck.
Move the hands towards each other.
Remember to keep the shoulder blades down throughout the entire movement.
No bending, twisting or tilting any part of your body forward, backward or to the side.
Hold position for 5 seconds.
Relax and rest for 30 seconds.
Switch the placement of each arm and repeat the movements in both arms up and down the spine at the same time.

Triceps Extensions

Why do this?

Isolates and strengthens the triceps. As you well know, there is a lot of upper arm work in riding.

What it does for me:

This is great for strengthening the triceps and getting an awareness of how to line up your arms. Knowing more about having my arms being in continguous, single planes with my sides, I am less likely to ride with chicken wings.

Need one 3 - 5-lb. free weight.

This exercise can be done lying on a bench on your back with knees bent and feet on the bench or standing. The bench position is an easier starting position.

Breathe - inhale through your breastbone and exhale through bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Go for quality of movement, not quantity.

Lying back on a bench with bent knees and feet supported on the bench,
Hold one 3 - 5-lb. free weight in your right hand and point your right arm straight up towards the ceiling.
Support your right arm by putting your left hand just below where your right elbow bends.
Bend your right elbow so your right hand holding the free weight lowers down next to your head.
Straighten the right elbow while keeping your arm in the same plane.
Keep your shoulder blades down throughout the entire movement.
Make sure your elbow faces and remains pointing ahead or forward throughout the complete motion of lowering and straightening of your arm.
Begin with 10 – 20 repetitions.
Switch the free weight to the left hand and repeat the movement with the left arm.
Work up to 3 sets of 20 repetitions with a 30 – 60 second rest in between sets with each arm.


Progressive Variation

Standing, or sitting with the free weight in your right hand,
Lift your right arm over your head straight up from your shoulder with your elbow pointed ahead or forward, not to the side.
Support your right arm with your left arm by putting your left hand just above where your elbow bends.
Bend your right elbow so your right hand holding the free weight lowers down and back below your head.
Straighten the right elbow while keeping your arm in the same plane.
Remember to keep your shoulder blades down throughout the entire movement.
Make sure your elbow is facing directly ahead during both the lowering and straightening of your elbow.
Begin with 10 – 20 repetitions.
Switch the free weight to the left hand and do the opposite arm.
Work up to 3 sets of 20 repetitions with a 30 – 60 second rest in between sets with each arm.

Pec Corner Stretch

Why do this?

This stretch helps open up the chest wall, rib cage and thoracic spine. The more you do this stretch, the more elastic you will become while moving your upper back, shoulders, neck, head, chest and elbows both in and out of the saddle.

What it does for me:

This movement relates directly to my position on my horse. The more elastic and aware I become about opening up the front and back of my upper body, maybe, hopefully, I will be able to keep myself over my leg instead of leaning forward, bending, twisting, gripping, etc.

Standing position.

Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Face a square corner 3 feet away from the corner.
Place each palm on its respective corner wall.
Bend your elbows so your arms become right angles straight out from your shoulders while keeping your palms and forearms on the two sides of the corner wall.
With your spine straight from your head to your feet, shift your body weight forward onto the balls of your feet while keeping your heels down – your upper body weight will be supported by your bent forearms and palms on the wall.
Visualize putting the weight of your upper body into your elbows.
Your chest will move towards the wall.
As your bent arms move behind your body and shoulder blades down and towards your spine for this stretch, your chest wall will likely open up.
Make sure to keep pulling your belly button towards your spine so your spine does not dip or arch into the wall.
Keep your spine, top to bottom including your neck, straight and in one plane during this stretch.
Hold stretch for 15 seconds.
Push back to standing position by straightening your arms while making sure your belly button is pulled towards spine.
Relax and rest for 20 seconds.
Do 5 – 10 repetitions.

Supported Neck Curl

Why do this?

This stretch restores the natural curve in your neck. By restoring that natural curve you will be more aware of keeping that curve while you sit, stand and ride your horse.

What this does for me:

This stretch automatically releases tension and stiffness in your neck. (If you get headaches, it’s also good for relieving them.) The Neck Curl helps me keep my neck stacked over my spine. When I ride, I have less of a turtle and/or chicken neck. That’s good for all kinds of situations with my horse - all gaits, all transitions, all disciplines.

Standing or sitting.

Breathe - inhale into your breastbone and exhale through the bottom of your shoulders.

Go for neutral, not arched, spine.

Lock pelvis by pulling your belly button towards your spine.

Put both hands behind the base of your neck to support it.
Let, do not force, your neck and head roll straight backwards over your hands.
Do not tilt or bend your head or neck to one side or the other.
Let your head and neck relax back over your supporting hands for 5 seconds.
Raise your head and neck with the help of your hands to its upright position.
Relax and rest for 20 – 30 seconds.
Repeat the motion by first resetting your pelvis lock and hands behind the base of your neck.
Work up to 5 repetitions.

Rowing

Why do this?

Rowing increases flexibility and range of motion in your shoulders. It definitely helps support the shoulder’s rotator cuff. It opens up the front and back of the chest wall. Breathing and lung capacity will likely increase. The Rowing motion will give you the feeling of independent riding aids because your shoulder, arms and elbows will be doing one thing while your hips, legs and ankles will be doing something else

What this does for me:

This Rowing motion definitely encourages rhythmic, loose, balanced and simultaneous movement in all parts of my body. The more I’m able to melt all my body parts together while maintaining their respective positions in the one smooth, liquid rowing motion, the more I’ll eventually be able to melt my body into my horse’s. Maybe for a few seconds in the distant future, my riding will look effortless, connected and completely fluid.

Use a resistance band or sport cord to do this exercise, not a typical rowing machine found in a gym. Tie the band/cord in a knot in the center, close the knot into a closed door. Pull on band/cord so it doesn’t snap you in the face and then adjust it so it’s at the right height for you

Sit on an armless chair or stool in front of a closed door holding a resistance band/sport cord at rein height in both hands with bent elbows.

Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.

Breathe into the bottom of your heels in order to keep your sitting position stable while doing this movement.

Encourage a neutral, not arched spine.

Lock your pelvis by pulling your belly button towards your spine.

Keep your head and neck over your spine in one plane, not flexed or curved forward with your chin sticking out.

Visualize your shoulder blades moving downward throughout the entire rowing motion.

Keep your chest open so your shoulder blades move back towards the spine, not rolling forward.

Go for quality of motion, not quantity.

Pull and release the “oars” of the resistance band/sport cord from your shoulder blades in a smooth, continuous motion as if you were rowing a boat.
Have your elbows move back while making sure the fronts of your shoulders do not fall forward.
Visualize a controlled squeezing together and a controlled opening of the bottom of your shoulder blades on the pulling and releasing motions.
The pulling motion is equal to the releasing motion.
The motion is smooth and continuous, not jerking.
Head and neck must be stable, not bending or curving forward or backward in either pulling or releasing motion.
Keep pulling your belly button towards your spine in both the pulling and releasing motion of the “oars.”
Begin with 5 – 10 repetitions.
Once you can do 20 repetitions while maintaining your locked pelvis, your head and neck over your spine and your shoulder blades pulling and releasing smoothly, work up to 3 sets of 20 repetitions.

Band/Cord Pull

Why do this?

Unlocks, contracts and flexes the shoulder blades. Helps to open the chest and release tension in the upper spine. Very good for improving position in the saddle.

What it does for me:

This is one of those light bulb images for me. By moving my shoulder blades down and together, just what this stretch encourages, my chest automatically opens up and out. Now, I rely more on my upper and lower spine for balance and less on my hands and horse’s neck.

This stretch requires “Theraband” or sport cord.

Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Go for symmetrical range of motion.

Go for quality of movement, not quantity.


Sit at a table with your elbows on the table.
Hold the cord in both hands, hands about 1 foot apart, so there is no slack in the cord.
Keeping your elbows on the table, pull cord apart to about 90 degrees.
Your shoulder blades will naturally move downward and together. That's what you want.
Make sure your elbows stay in front the respective lines of your upper arms on each side.
Hold for 5 seconds.
Come back to the starting position.
Repeat.
Begin with 10 – 20 repetitions.
Work up to 3 sets of 20 repetitions with a 30 – 60 second rest in between each set.

Hand Stretches

Why do these?

Releases tension in the elbow muscles and hands. Soft elbows and hands translate to a soft mouth, jaw, neck and head in your horse.

What hand stretches do for me:

The joints in my hands are very tight for a variety of reasons such as broken and shattered fingers, arthritis, over gripping and fiddling with the reins, etc. This series of hand stretches definitely unlock and release the muscles and joints in my hands and, as a result, my elbow muscles are beginning to open up as well. I have a very long way to go here but I can tell you that my horse loves even the slightest softening of my elbows and hands. The softer my elbows and hands, the more gorgeous his frame, no matter what we are doing.

Prayer Stretch

Sitting or standing,
Bring palms of your hands together, elbows parallel and in the same plane as your hands, without raising your shoulders.
Hold for 15 – 20 seconds.
Flip your palms over so the back of your hands are together making sure your elbows remain in the same plane with your hands and that your shoulders are down.
Hold for 15 – 20 seconds
With your arms in front of you and your elbows straight, flex one palm up as if stopping traffic and use the opposite hand to hold and stretch the fingertips up and back.
Hold for 15 – 20 seconds.
Now, in the same position with your arms and elbows straight in front of you, hold that same palm down by using the opposite hand to hold and stretch the straight fingertips down.
Hold for 15 – 20 seconds.
Switch to the other arm and stretch that palm up and then down for 15 – 20 seconds in each direction by using the now stretched, respectively opposite hand.

Bye Bye Stretches

For this and the following stretches, keep your elbows bent at your sides in riding position.

1. With your knuckles bent and your fingers together and straight, wave bye bye 10 – 20
times with each hand. The motion occurs at the knuckles.


2. With your knuckles and finger tip joints straight and your fingers together, wave bye bye bringing your fingers down to the base of your palm 10 – 20 times with each hand.

3. With your knuckles straight and fingers straight and together, wave bye bye curling
your finger tips down to the top pads of your palm without bending your knuckles 10 – 20
times with each hand.

4. With your fist closed, open your hand, straighten and spread apart your fingers. Open
and close 10 – 20 times with each hand.


Hand Rolls

Other ways to loosen up your elbows and hands include rolling around a tennis or racquetball in your hands, rolling around putty and rolling around wet sand or warmed beans in a bowl. Widen and stretch your hands and fingers as much as you can while doing any of these rolls in order to get as much extension as possible in these muscles and joints.

Fingertip Walk

Why do this?

Movement increases the flexibility in the shoulder blades and releases tension and tightness throughout the upper back and neck. This motion immediately identifies how shoulders move up, down, forward and back.

What it does for me:

I find that when my shoulder blades are working freely in all directions, my elbows have a chance to work freely in all directions while riding. When my shoulders are stiff as boards, my elbows are like steel. This movement definitely helps unlock my shoulders. Maybe someday, if my shoulder blades ever become fluid, my elbows may become soft.

Kneeling down onto the backs of your legs and feet, arms and hands extending straight out on the floor,

Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.

Lock your pelvis by pulling your belly button towards your spine.

Go for symmetrical range of motion.

With straight elbows and arms (your neck and head in the same plane), form an upside down V from the top of your head out to your hands.
Stretch out your fingertips so the fingers can move like a spider on the floor.
Gently press your fingertips into the floor and walk them over to one side as far as possible while keeping your elbows straight and your shoulder blades down.
Hold the stretch for 30 seconds.
Still keeping your fingertips gently pressed into the floor, walk them over to the other side as far as possible while keeping your elbows straight and your shoulder blades down.
Your shoulder blades will come down and back as you press into the floor.
Repeat this motion, particularly on your tighter side, a few times without tiring your arms.
Stay within the range of motion of your less flexible shoulder/side so that each shoulder works at the same level as the other one.

Movement Principles

The essence of Hassle Free Exercises for Riders is body movement for people who ride horses. Physical mobility. How your body parts move right now and how to get that mobility to become more efficient and effective with your horse.

First, we center on specific parts of your body. We begin with the body's core - the pelvis, hips, abdominals, obliques, back muscles and spine. From there, we go to the lower body - the hips, legs, feet. Lastly, we include the upper body - the shoulders, neck, arms, hands.

No matter where your particular body focus, your spine, from top to bottom, is connected and involved with all parts of your body, from your skull to your toes. And your spine, from top to bottom, is connected and involved with your horse's spine, from top to bottom, and all parts of his body. (Refresh your memory and re-read the Spine to Spine Connection.)

By doing these exercises on a consistent basis, you will enhance the movement of your body parts. Your mobility will improve. You will increase your balance, stability, strength, endurance and, most importantly, you will increase your awareness of your own body.

I think you will be impressed by the impact these exercises have on your riding. Your body parts will be more available to you. You will be able to put those body parts together and therefore coordinate, initiate and adapt those movements on your horse faster. And you may be able to ease and/or erase whatever pain you might have by "self correcting" your body alignment both before and after you ride.

As you may have guessed by reading and doing the core and lower body exercises already posted, these exercises are based upon specific movement principles. They are...

1. Make sure your spine is evenly balanced.

First and foremost, people need evenly balanced, stabilized spines to move efficiently and without pain. Infants spend months lying flat on their backs to develop and strengthen their spines before they can roll over, sit, crawl and walk. We need to develop and strengthen our spines by lying flat on our backs as well. Only when lying flat on our backs can we find and adjust evenness and balance in our spines. Only when lying flat on our backs can our spines learn the beginnings of stability. And only when lying flat on our backs can we begin to develop strength in our spines. Once we learn to evenly balance, stabilize and strengthen our spines while lying flat on our backs on the floor, then we can balance, stabilize and strengthen while sitting, then standing and then riding.

Give your spine a chance - start by lying flat on your back on an even, level surface (floor, carpet, mat). Bend your knees and put both feet flat on the floor. Make your hands into fists with your thumbs pointing up as though you were hitch hiking. Put the little fingers of your closed fists on the bony tips of your hipbones. You want to "feel" that the bony tips of your hipbones are pointing out straight like headlights through your fists. You also want your hipbones to feel level and even with each other. If your thumbs point up straight and evenly, great.

If not, slowly and subtly guide your hipbones into a straight, headlights out, level position while keeping the little fingers of your closed fists on the bony tips of your hipbones. Once striaght and even, stay there for a minute or two with your fists on your hipbones and thumbs pointing up. Let that feeling of evenness become conscious.

You want to be able to come back to this feeling again and again. You want to know this straight, level feeling in your hipbones like you know your name, like you know how to tie your shoes. This straight, even, level place in between the bony tips of your hipbones is where your pelvis lives. Know that if your pelvis is straight up and down and level side to side, like a "+" sign, your spine is better able to be balanced and level. Remember, the direction of your thumbs indicates the alignment of your pelvis.

Still lying on your back with your knees bent and feet on the floor with the back of your fists on the bony tips of your hipbones, line up your shoulders so they are level with your hipbones. Weight the bony tips of your shoulder blades equally into the floor. Ask someone to see if your shoulders and hips are lined up level with each other the first couple of times you do this. If they are level with each other, great. Get to know this straight, level feeling of having your shoulder blades and hipbones in the same plane. If not, slowly and subtly guide your shoulder blades into a stright, level position with your hipbones. Once in that plane, stay there for a minute or two. again, yuou want to know this feeling, this position of shoulder blade and hipbone alignment like you know your name. You want to be able to adjust your body into this alignment in a blink of an eye.

2. When stabilizing, pull your belly button towards your spine to lock your pelvis.

Repeat what you just did (lying on your back, knees bent, feet on the floor) to make sure your spine is evenly balanced and that your hipbones are aligned with you shoulder blades. Now, pull your belly button towards your spine. Encourage a flat back. not an arched one. Pulling your belly button towards your spine locks your pelvis and low back. That's what you want. A locked pelvis keeps your spine stable.

3. When moving, go for a symmetrical range of motion on both sides of your body.

If one side of your body is stronger than the other side, or if one leg can be lifted higher than the other, stay inside the range of motion of the weaker or lower leg on both sides of the movement. Your stronger leg will "teach" the weaker leg how to move. You weaker leg will "learn" to become more flexible and elastic from the stronger one. Your specific body parts will do this all by themselves.

All you have to do is focus on evenness and balance. You don't have to do anything else. You don't have to force anything. You don't have to try harder on one side or the other. Before you know it, your weaker leg will become just as flexible and efficient in its movement as your stronger leg. When both legs have the same range of motion, go on to increase that range in both legs simultaneously, always allowing the weaker leg to learn from the stronger leg. Pretty soon, you won't have a weaker leg or a weaker side. Pretty soon, both legs/both sides of your body will be equal.

4. Encourage, do not force, your body.

Encouragement is what your body wants. Not force, not stress, not criticism, not bending or rocking back and forth. Make the movement as easy as possible so your body can trust you to help it, not hurt it. Trust is built over time with patience, softness, subtlety, not with strain or force or trying too hard. Celebrate whatever movement your body has and go from there. Encourage is the operative verb here; encouragement is the operative attitude.

5. Core strength comes from doing these exercises in a stable, neutral position.

Strengthening your core, strengthening your trunk, strengthening your abdominal, pelvic, hip, torso, back and shoulder mucles will transfer strength to all sides of the vertebrae on your spine. That strength in your trunk will enable you to do very specific movements, such as riding your horse with efficiency and effectiveness and without pain.

6. Shock absorption is essential.

Riders need sponge-like bodies. The slightest change of balance, rhythm and/or direction caused by your horse tossing his head or uneven terrain can put you in the dirt unless your body can immediately assimilate change. The stronger your joints, the stronger your muscles, the stronger your trunk. This is an additive process. Increasing your muscle strength increases your ability to absorb shock. Increasing your ability to absorb shock increases your body awareness. Increasing your body awareness increases your potential as a rider.

7. Remain in your body.

All of us have various coping skills to deal with our lives. All of us as riders apply those skills to what we do with our horses. In most cases, these coping skills work successfully and we get done what it is we set out to do.

One of our most important coping skills, and the one we most often forget, is the ability to stay in our bodies. There are many reasons such as fear, weakness, injury, ego, etc., that cause us to forget about and not pay attention to our bodies. However, none of those reasons stands up to what we are asking our bodies to do as riders.

We need our bodies to function at an optimal level every time we approach our horse from the ground or in the saddle. Only by being aware of and inside our bodies can we strengthen and stabilize them. Strong, stable bodies enable us to do the activities we choose to do with our horses.

8. Core body awareness breeds core stability and strength.

This is a chicken and egg thing. The more you apply your mind to understand the foundation of your body's core, the more your body's core will strengthen and stabilize. Strength, stability and body awareness are inter-related. The results you achieve by increasing these three elements, core strength, core stability and core body awareness, will translate directly to enhancing your confidence in and your riding skills with your horse.

9. Trust your body.

Trusting your body is just like trusting your horse. You trust your horse to jump a 3'9" fence before you ask him to do it. Otherwise, you wouldn't ask him. That trust in your horse comes from your giving him whatever training time he needs, whatever skill/technique development he needs, and how many countless, specific drill or exercise repetitions he needs to prepare him to successfully do a particular job.

It's the same with your body. You trust your body to do what you're asking it to do because you've given it whatever training time it needs, whatever skill/technique development it needs and how many countless, specific drill or exercise repetitions it needs in order to "get the job done."

It's pretty simple. You are honestly tuned into your horse. You do the necessary work with him. You know by the way he moves, by the way he behaves, by his fitness level, by his ability level that he's ready to do what you're asking him to do. You trust your horse to perform.

Likewise, you are honestly tuned into your body. You do the necessary work with your body. You know by the way your body moves (tight, fluid, etc.), how it reacts (tense, relaxed, etc.), how it feels (hurting, comfortable, etc.) that it's at ease with and ready to do what you're asking it to do. You trust your body to perform.

Be honest. Do the work. Trust.

Toe Curls

Why do this?

This motion frees and softens the foot and ankle. This softening allows the foot to become the fulcrum of your balance in the stirrup and to absorb the motion of your horse no matter the terrain, the gait or the job the two of you are doing together.

What it does for me:

My feet and ankles are solid as bricks. This motion has loosened up that rigid density. The more my feet actually open up so that the balls of my feet spread evenly across the stirrup, the more my heels come down to carry my weight and to increasingly stabilize my position in the saddle. The more my ankles open, the more I can feel and connect with the motion of my horse.

Exercise can be done lying flat on the bed with your leg supported down to the mid-calf or sitting. In both positions, extend your leg so the foot is off the bed surface in lying position or elevated from the ground if sitting and free to move.

Point the foot down as far as you can and hold the point.
Curl only the toes up and down.
There is no motion in the ankle.
Begin with 1 set of 20 repetitions.
Work up to 3 sets of 20 repetitions if there is no cramping in the leg.
Work up to 100 repetitions if there is no cramping in the leg.
Repeat with opposite foot.

Variation

Same positions, lying on bed or sitting.
Flex foot up as far as it goes without elevating leg position and hold the flex.
Curl only the toes up and down.
There is no motion in the ankle.
Begin with 1 set of 20 repetitions.
Work up to 3 sets of 20 repetitions if there is no cramping in the leg.
Work up to 100 repetitions if there is no cramping in the leg.
Repeat with opposite foot.

Slant Board or Book Stands

Why do this?

Stretches and strengthens your calf muscles. Also helps unlock rigid ankles.

What it does for me:

The other day, I hiked up a steep incline and noticed that my heels actually stretched down to the pitch of the slope. No having to hike on my toes up the hill. This stretching and flexing make my calf muscles and ankles more elastic. As a result, I can use my leg more effectively with my horse because my entire lower leg is softer. And, my heels can more easily drop down below the stirrup irons.

Standing on either a 30-degree slant board or on a thick book with the balls of your feet on the book and heels on the floor,

Breath - inhale through your breastbone and exhale through the bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Go for quality of movement, not quantity.

With both feet on either the slant board or book (balls of feet on the book and heels on the floor), your pelvis locked and your shoulders, spine and legs straight as if stacked in one plane, hold the stretch for 10 seconds.
Make sure your heels always stay in contact with the slant board or floor as you stretch.
Build up to 30 seconds.
Get off the board or book, release and relax.
Once able to do 5 repetitions of 30 seconds, stand on the board or book with your pelvis locked and spine straight and bend your knees for 5 seconds while keeping your knees going straight ahead as though they were headlights in front of you.
After 5 seconds, straighten your legs.
At 5-second intervals, go from staight legs to bent knees.
Do 5 repetitions and get off the board or book, release and relax.

Foot Roll

Why do this?

Unlocks and softens feet, ankles and calf muscles. Soft ankles can absorb the movement and shock of every stride without the rider's leg gripping the horse.

What it does for me:

Before I started doing the Foot Roll, my feet and ankles were stiff and hard as bricks. Now, instead of clutching my horse's side like a vice, my legs can elastically hug my horse's fur from top to bottom. And my ankles stay down below the stirrup irons absorbing my weight and the movement of my horse's stride.

This exercise requires a tennis ball, racquetball, golf ball - pick the ball size and texture you like.

While sitting barefooted and reading or watching TV or eating, etc., put a ball underneath your foot on the floor.
Rotate the ball in all directions.
Move the ball in all directions from your little toe to your big toe and back again, from you toes to your heel, across your arch, everywhere.
Move your ankle in all directions while rotating the ball.
Do this as often and as long as you like with each foot.
Make this a habit.

Lower Leg Pull Ups

Why do this?

This exercise loosens and builds endurance in your hamstrings.

What it does for me:

When I began doing this exercise, my leg muscles cramped after 15 reps. That cramping was a telltale sign of weak and tight leg muscles. Now that I have worked up to 100 reps, my leg muscles don't cramp. My back, hip flexors and quads are looser because my hamstrings are more soft, toned, and trained.

Standing with one hand on a chair, table or wall for balance,

Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Go for the quality, not quantity, of the movement.

Lift your left heel toward your bum without twisting or arching your back and without creating cramps in your leg.
Think of the back of your knee as a hinge - keep the front of your knee from coming up or forward as your heel moves toward your bum.
All that moves is your lower leg.
Your thigh should remain quiet without moving forward or backward.
Your toes should be mildly pulled up to do this movement.
Begin with 15 repetitions.
Switch to the right lower leg and lift heel toward you bum.
Begin with 15 repetitions.
Work up to 100 repetitions with each lower leg.

Taking Stock

Now that you've worked your way through the Core Group of exercises, it's as good a time as any to give yourself a real pat on the back for your dedication, discipline, patience and progress. It's also a good time to take stock of your body.

How is your flexibility?
How is your balance?
How is your strength?
How is your endurance?
Are the two sides of your body more equal?
Are you more able to absorb your horse's movements in your abdominal and spinal muscles?
Are you more efficiently responsive to your horse's movements?
How is your pain level during and after you ride?

Because many of these issues have and continue to improve for me, I'm hoping that at least some of these issues have improved for you as a result of doing these Hassle Free Exercises for Riders. I would appreciate hearing any comments, questions and suggestions you might have.

By working your Core Group exercises, you have simultaneously been working your LowerBody Group exercises. I'll add just a few more to this Lower Body Group and then go on to the Upper Body Group starting with the Fingertip Walk.

Isometric Bridge Exercises

Why do these?

The benefits of these Isometric Bridge Exercises include an increasingly stable and strong back, trunk, pelvis, hips, gluts, abdominals, quads, hamstrings and spine. These exercises are all inclusive of the extremities and core trunk.

What these do for me:

The first time I thought I was "ready" to do these isometrics, I couldn't even get myself into the positions described here. My pelvis and trunk were simply not yet stable nor strong enough. So, I continued with previously described exercises and eventually became able to muster the isometric positions, one at a time. After more than a year, I am able to hold all positions for 60+ seconds. One side is still weaker than the other and my front and back are still not equal. But, I'm getting there.

These isometric bridges let you know exactly where and what you need to work on in order to get your body where you want and need it to be. These exercises are also extremely time-efficient.

Being able to isometrically stabilize yourself will help provide you with enough muscle support to move with and from your horse. The more stability you have, the stronger the muscles that support your spine will be. The stronger your spinal muscles, the better able your spine will be able to absorb the movements of your horse.

Bear in mind the reciprocal relationship your spine has with your horse's spine. The muscles supporting your spine have to be able to absorb whatever motions your horrse offers you. From a perfect buck to a perfect piaffe, these isometrics will help give you the trunk muscle strength and endurance you need.

Isometric Bridge Exercises help you maintain what you've finally achieved with the previously described trunk exercises.

Remember, these exercises are progressive. You need to build your body's foundation before you can reinforce that foundation with these exercises.

These isometrics are done on the floor in a neutral, straight up and down alignment within a singular plane.

Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Go for the quality, not the duration, of the stabilized hold.

The Side Bridge

Lying on the floor on your left side, bend your left elbow so your lower left arm becomes a platform for your body.
Pull your belly button towards your spine and lift your body with your weight rests on the lower left arm and the side of your left foot.
Hold your body straight from your foot to the shoulder over your elbow through your trunk. (The side of your right leg and foot will simply lie straight on top of the side of your left straight leg and foot.)
Keep all your body parts in the same plane, from head to feet with your upper arm resting straight on your upper side, as though your were standing.
Keep your pelvis locked by pulling your belly button towards your spine.
No curves frontward, backward or sideways in the trunk, neck, knees, ankles, etc.
No pivoting or rotating any body parts.
Hold that position for 5 seconds, then 10 seconds, then 15 seconds while continuing to breathe.
Once 15 seconds is possible, hold the position for 30 seconds.
If any part of your body fatigues or starts shaking, go back down to 15 seconds.
Eventually, over time, work up to 60 - 90 seconds.
Repeat on the right side of your body.

The Abdominal Bridge

(The same principles - breathing, neutral and flat trunk and spine, etc. - apply as with the Side Bridge.)
Lying on your stomach facing the floor, bend your elbows so your lower arms become a platform for your body.
Pull your belly button towards your spine and lift your body off the floor with your weight resting on your lower arms, elbows and flexed feet/toes.
Your lower arms and elbows and flexed toes become your foundation or bridge on the floor.
Keep all your body parts, from head to feet except your bent arms at the elbows (as if you were holding a tray), completely straight in the same plane as though you were standing.
Hold the position for 5 seconds, 10 seconds, 15 seconds and work up, over time, to 60 - 90 seconds while continuing to breathe.

The Back Bridge

(The usual drill - breathe, neutral and flat trunk and spine, belly button towards the spine, etc.)
Lying on the floor facing the ceiling, bend your elbows so your lower arms become a platform for your body.
Pull your belly button towards your spine and lift your body off the floor onto your lower arms and heels.
Your lower arms, elbows and heels serve as your body's foundation or bridge.
Continuously pull your belly button towards your spine to hold your body off the floor.
Keep all your body parts, from head to feet, completely straight in the same plane as though you were standing.
Start at 5 seconds, 10 seconds, 15 seconds and work up, over time, to 60 - 90 seconds while continuously breathing.

Side Sit-Ups

Why do this?

Directly benefits the oblique abdominal muscles and the lateral trunk muscles.

What it does for me:

Side Sit-Ups are great for providing strength and balance while in the saddle. If you're familiar with this exercise from attending gym or exercise classes, make sure you do it correctly, without bending and/or twisting. I try alternating the Side Sit-Ups with the Isometric Bridge Exercises every other day.

On the floor with feet tucked underneath couch or bed for support, lie on one side with slightly bent knees making sure your spine is straight, hips and shoulders are aligned and even with each other. Cross your arms in X over chest.

Breathe - inhale through your breastbone and exhale through bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Go for symmetrical range of motion.

Go for quality of movement, not quantity.

By pushing your hipbone into the floor, lift up your torso, shoulders, neck and head in a straight plane.
Think of the teeter-totter image here. As your hipbone pushes down into the floor, your upper body comes up. As your upper body lowers back onto the floor, your hipbone releases.
Begin with 1 set of 5 repetitions on each side with a 30 - 60 second rest and relaxation of the muscles when switching sides.
Work up to 1 set of 20 repetitions on each side.

Dog Position Arm Lifts, Leg Extensions, Arm and Leg Extensions

Once you are able to do the Bridge Position Series (Knee Pick-up, Straight Leg Raises, Straight Leg Side Extensions) effectively and correctly, you have enough body awareness to begin this next series of exercises, the Dog Position Arm Lifts, Leg Extensions and Arm and Leg Extensions.

Why do these?

These exercises help increase stability and strength in your pelvis and back muscles simultaneously. All the Dog Position exercises help build core trunk strength, stability and elasticity - a must for riders.

What they do for me:

A strong trunk translates to a stable riding position. All the Dog Position exercises help me isolate and coordinate different movements in my various body parts while keeping my pelvis and trunk stable.

For each exercise in this series,

Breathe - inhale through the breastbone and exhale through bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Go for a symmetrical range of motion.

Keep you pelvis and trunk stable throughout motion.

Dog Position Arm Lifts

In the Dog Position on hands and knees, make sure your pelvis is balanced. Pull your belly button towards your spine.

Lift one arm forward.
Lift that arm forward only as far as your pelvis and trunk can remain locked and flat.
No side bending, twisting, pivoting or rotating any part of your body.
Keep middle and upper back flat and stable.
Stay within the range of motion that allows you to keep your trunk stable.
Hold that position for 5 - 10 seconds.
Do one set of 20.
Repeat with opposite arm.
Work up to 3 sets of 20 with a 30 - 60 second rest in between sets.

The goal with this exercise is to move your arm independently from your body core.

Dog Position Leg Extensions

In the Dog Position on hands and knees, extend one leg straight out in back of you.
Lift that leg only as high as your pelvis and trunk remain locked and flat.
No side bending, twisting, pivoting or rotating any part of your body or trunk.
Keep your knee in a straight line with your hips when extending that leg out in back of you.
Stay within the range of motion, the level or the height of extension of your weaker leg.
Hold that position for 5 - 10 seconds.
Do one set of 20.
Repeat with the opposite leg.
Work up to 3 sets of 20 with a 30 - 60 second rest in between sets.

Eventually, the lift of the extended leg will become parallel to the floor.

The goal is the same - to move your leg independently from your body core while keeping your body core stable, balanced and in a straight plane.

Dog Position Arm and Leg Extensions

In the Dog Position on hands and knees,
Extend one leg straight out in back of you while simultaneously moving the opposite arm forward in front of you.
Lift up that leg and arm only as high as your pelvis and trunk remain locked and flat.
No side bending, twisting, pivoting or rotating any part of yur body or trunk.
Keep the knee in a straight line with the same side hip when extending that leg out in back of you.
Keep the arm in line with the same side leg in front of you.
Keep the shoulder heights on both sides of the back level, in the same plane.
Hold the position for 5 - 10 seconds.
Do one set of 20 repetitions.
Work up to 3 sets of 20 with a 30 - 60 second rest in between sets.

Eventually, the push or swing of the elevated arm and opposite side leg will become parallel to the floor.

Same goal: to move your arms and legs independently from your body core while keeping your body core stable and balanced.

Progressive Variation

Once you are up to 3 sets of 20, alternate or switch side to side with the opposite arm and leg extensions each time you do the movement.
Make sure you are pulling your belly button towards your spine so your spine and pelvis remain locked in these switches.
Remember, the motion becomes more complex when going from one combination of opposite arm/leg extensions to the other.
Go for the quality, not quantity, of movement.
Slowly, work up to one set of 20 repetitions.
Even more slowly, work up to 3 sets of 20. (This could take a few months so, be kind to your self here.)

Again, same goal: independent arm and leg movement while keeping the body core stable, balanced and in same straight plane side to side and back to front.

Bridge Position for Knee Pick-up, Straight Leg Raise, Straight Leg Side Extension

Why do these?

Bridge Position exercises are difficult. Once you've developed basic strength, stability and balance, the positioning of these exercises will further develop these same body characteristics. Your hips, abdominal and oblique muscles, spine, quads and hamstrings benefit enormously. Extension, position, independent aids and balance in the saddle all improve with this progression.

What these do for me:

To this day, these Bridge Position exercises continue to be difficult for me. The Straight Leg Side Extension is my particular nemesis. If I can do 1 set of 8 - 10 repetitions of this particular exercise, I give myself a big pat on the back. You do the same. All the Bridge Position exercises improve my strength, balance, stability and body awareness in the saddle.

After being able to do all of these exercises alternating the movement side to side while flat on your back with your knees bent and feet flat on the floor, try them in the Bridge Position. These exercises are interrelated. Some of them will be easier for some people than others. It doesn't matter which one is easiest for you - start with your easiest one. (I suggest saving the Straight Leg Side Extension for the last simply because it is the hardest one for me.)

Lie flat on back with knees bent and feet on the floor.

The same principles apply:

Breathe - inhale through your breastbone and exhale through bottom of your shoulders.

Encourage a neutral, not arched, spine.

Go for symmetrical range of motion.

Lock your pelvis by pulling your belly button towards your spine.

Go for quality, not quantity, of each movement.

Rest your hitch hiking fists on top of the bony tips of your hipbones with your thumbs up and out to ensure that your pelvis is not twisting during the movement.

From the position of lying on your back, knees bent and feet flat on the floor, lift and push your hips up to form a straight, angled line from your knees to your trunk. This straight, angled line from knees to trunk forms the Bridge Position.

Start with the Knee Pick-up in the Bridge Position.
Keeping your pelvis locked, lift by pulling your belly button towards your spine, pick up one bent knee, hold it up for 5 seconds, release and relax that knee and then relax your back onto the floor.
Reset the pelvic lock by pulling your belly button towards your spine, lift and push your hips up to form a straight, angled bridge line from your knees to your trunk.
Pick up, hold for 5 seconds, release and lower the opposite knee and then relax your back onto the floor.
Remember to continuously reset the lock in your pelvis by pulling your belly button towards your spine.
Slowly work up to 2 sets of 20 with a 30 - 60 second rest in between sets.

Once able to do the Knee Pick-up in the Bridge Position and all its variations, move to the next exercise that is easiest for you to do. Remember that there is no suggested order for this series - it is your order that matters here.

With all the Bridge Position exercises, the same fundamental principles (breathing, neutral spine, etc.) apply.

Continue on with the other exercises in the Bridge Series as you feel ready to do them.

Straight Leg Side Extension

Why do this?

This is the best exercise to strengthen your oblique muscles. It also increases your ability to move one body part without moving your pelvis and spine. Moving your body parts independently will lead to being able to give your horse independent aids without compromising your position in the saddle.

What it does for me:

This is more complex and difficult than the Straight Leg Raise. Make surre you are very strong while doing the Straight Leg Raise (it took me a couple of months) before attempting this one. These Straight Leg Side Extensions most definitely get to your abdominal and oblique muscles. Now that I can do them, I have the strength and independent hip action to be able to separately use my inside and outside legs without compromising my saddle position. This a tough movement so be kind to yourself here.

Lie flat on back with knees bent and feet flat on the floor.

Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.

Encourage a neutral, no arched, spine.

Lock your pelvis by pushing your belly button towards your spine.

Go for the quality, not quantity, of movement.

Make a fist with both hands, point the thumbs up and out as if hitch hiking and put the back part of your hitch hiking fists on the bony tips of your hipbones. If your thumbs remain quiet throughout the motion, your pelvis is likely to be quiet. That's what you want.

Straighten one leg out flat on the floor.
Raise straight leg up to a comfortable, not too high and not too low, position that is parallel
to the thigh of the bent leg.
Make sure your pelvis and back are stable.
Move your straight leg out to the side towards the floor while simultaneously stabilizing your
pelvis so it does not twist with the lowered leg.
The two legs will form a "V" shape.

This motion needs to be slow.
As you move the straight leg out to its side towards the floor, visualize that you are pushing that same side hip bone straight towards the opposite hip bone. This visualization will help to hold your pelvic and spinal alignment.

Stay within the range of a narrow "V."
Thumbs must remain quiet throughout the movement.

Raise the lowered side leg back up and return it down to the floor.
Release into relaxation.
Reset the pelvic lock and repeat this movement 5 times with each leg.
Work up to 1 set of 20 repetitions on each side.
Stay with the same leg in the repetitions. Do not alternate one leg with the other.

Even a one-inch movement out to the side is great! Be patient, persistent and generous with yourself.