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.
Wednesday, November 29, 2006
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.
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.
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.
Monday, November 27, 2006
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.
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.
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.
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.
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.
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.
Sunday, November 26, 2006
Straight Leg Raise
Why do this?
This exercise strengthens your oblique and abdominal muscles. It also increases your awareness and ability to isolate and move one body part, your leg, without moving your pelvis and spine. Your ability to give independendt leg aids without compromising your position in the saddle will improve.
What it does for me:
This definitely makes my oblique and abdominal muscles stronger. This translates into better independent aids and a more stable seat on my horse.
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.
Lock your pelvis by pushing your belly button towards your spine.
Go for a symmetrical range of motion.
Go for the quality, not quantity, of motion.
Make a fist with both hands, point the thumbs up as if hitch hiking and put the little fingers of
your hitch hiking fists on the bony tips of your hipbones. If your thumbs remain quiet throughout the motion, your pelvis is probably quiet. That's what you want.
Push your belly button towards your spine throughout the exercise.
Lying on the floor, knees bent, feet on the floor with your hands in hitch hiking position on the
bony tips of your hips, straighten and lower one leg to the floor.
With a flexed foot, lift the straight leg up parallel to the thigh of the bent leg.
Hold that position for 3 seconds.
Lower that straight leg to the floor.
Make sure your thumbs remain quiet throughout the movement - quiet thumbs mean a stable
pelvis and spine.
Bend the knee of that leg and place that foot on the floor.
Release your pelvis and relax your leg muscles.
Rest for 5 seconds.
Push your belly button towards your spine and repeat the exercise with the same leg.
Repeat this movement 20 times with each leg.
Work up to 3 sets of 20 on each side, rest 30 - 60 seconds between sets all the while maintaining the stability of your hip bones and your locked pelvis by pushing your belly
button towards your spine.
Progressive Variation
Once up to 3 sets of 20 on each side, do alternating Straight Leg Raises - right - left - right, etc. remembering to push your belly button towards your spine, to keep your thumbs quiet, etc. Do the same variation with the Knee Pick-Ups.
Work up to 3 sets of 20 alternating both Knee Pick-Ups and Straight Leg Raises.
Remember in all variations of the Straight Leg Raises and Knee Pick-Ups,
Push your belly button towards your spine throughout the entire movement.
Keep your thumbs quiet throughout the motion - quiet thumbs mean stable pelvis and spine.
Release and relax between repetitions so your muscles do not become fatigued.
This exercise strengthens your oblique and abdominal muscles. It also increases your awareness and ability to isolate and move one body part, your leg, without moving your pelvis and spine. Your ability to give independendt leg aids without compromising your position in the saddle will improve.
What it does for me:
This definitely makes my oblique and abdominal muscles stronger. This translates into better independent aids and a more stable seat on my horse.
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.
Lock your pelvis by pushing your belly button towards your spine.
Go for a symmetrical range of motion.
Go for the quality, not quantity, of motion.
Make a fist with both hands, point the thumbs up as if hitch hiking and put the little fingers of
your hitch hiking fists on the bony tips of your hipbones. If your thumbs remain quiet throughout the motion, your pelvis is probably quiet. That's what you want.
Push your belly button towards your spine throughout the exercise.
Lying on the floor, knees bent, feet on the floor with your hands in hitch hiking position on the
bony tips of your hips, straighten and lower one leg to the floor.
With a flexed foot, lift the straight leg up parallel to the thigh of the bent leg.
Hold that position for 3 seconds.
Lower that straight leg to the floor.
Make sure your thumbs remain quiet throughout the movement - quiet thumbs mean a stable
pelvis and spine.
Bend the knee of that leg and place that foot on the floor.
Release your pelvis and relax your leg muscles.
Rest for 5 seconds.
Push your belly button towards your spine and repeat the exercise with the same leg.
Repeat this movement 20 times with each leg.
Work up to 3 sets of 20 on each side, rest 30 - 60 seconds between sets all the while maintaining the stability of your hip bones and your locked pelvis by pushing your belly
button towards your spine.
Progressive Variation
Once up to 3 sets of 20 on each side, do alternating Straight Leg Raises - right - left - right, etc. remembering to push your belly button towards your spine, to keep your thumbs quiet, etc. Do the same variation with the Knee Pick-Ups.
Work up to 3 sets of 20 alternating both Knee Pick-Ups and Straight Leg Raises.
Remember in all variations of the Straight Leg Raises and Knee Pick-Ups,
Push your belly button towards your spine throughout the entire movement.
Keep your thumbs quiet throughout the motion - quiet thumbs mean stable pelvis and spine.
Release and relax between repetitions so your muscles do not become fatigued.
Knee Pick-up
Why do this?
This is a stability exercise. It engages the oblique muscles, strengthens the abdominal muscles and balances the actions of the strong hip flexors. It will help you move your legs without moving your pelvis and spine. You want your pelvis and spine to be stable in the saddle when you move other body parts.
What it does for me:
The Knee Pick-up is the basis of strengthening and stabilizing your body's trunk. Your trunk must be stable and strong as a rider. I "stayed" with this exercise for a long time before going on to other related exercises. Give yourself the latitude to begin at the beginning.
Remember, the controlled release or lowering of the knee is as important as the contracting flex and raise of the knee. Our muscles must have a chance to relax completely or else they will fatigue. Go for the quality of each movement, not the quantity.
Lie flat on your back with knees bent and feet on the floor.
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.
Make a fist with both hands, point the thumbs up as if hitch hiking and the little fingers of your
hitch hiking fists on the bony tips of your hipbones. If your thumbs remain quiet throughout the motion, your pelvis and low back are probably quiet. That's what you want.
Pull your belly button towards your spine.
Make sure your pelvis remains straight, even and balanced without any rotating or drifting.
Make sure your pelvis remains flat, not arched, on the floor.
Hold that position for 3 seconds.
Lower the raised, bent knee so both feet are back on the floor.
Release the lock in your pelvis and relax muscles for 3 seconds.
Thumbs should remain quiet throughout movement. (Quiet thumbs mean stable, not drifting
or rotating, pelvis and neutral, not arched, spine flat on the floor.)
Repeat.
Start with one set of 20 pick-ups on each side.
If you can only do 5 pick-ups on each side when you begin, do those 5. Increase by 1 or 2 until you get up to 20.
Congratulate yourself.
This is a stability exercise. It engages the oblique muscles, strengthens the abdominal muscles and balances the actions of the strong hip flexors. It will help you move your legs without moving your pelvis and spine. You want your pelvis and spine to be stable in the saddle when you move other body parts.
What it does for me:
The Knee Pick-up is the basis of strengthening and stabilizing your body's trunk. Your trunk must be stable and strong as a rider. I "stayed" with this exercise for a long time before going on to other related exercises. Give yourself the latitude to begin at the beginning.
Remember, the controlled release or lowering of the knee is as important as the contracting flex and raise of the knee. Our muscles must have a chance to relax completely or else they will fatigue. Go for the quality of each movement, not the quantity.
Lie flat on your back with knees bent and feet on the floor.
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.
Make a fist with both hands, point the thumbs up as if hitch hiking and the little fingers of your
hitch hiking fists on the bony tips of your hipbones. If your thumbs remain quiet throughout the motion, your pelvis and low back are probably quiet. That's what you want.
Pull your belly button towards your spine.
Make sure your pelvis remains straight, even and balanced without any rotating or drifting.
Make sure your pelvis remains flat, not arched, on the floor.
Hold that position for 3 seconds.
Lower the raised, bent knee so both feet are back on the floor.
Release the lock in your pelvis and relax muscles for 3 seconds.
Thumbs should remain quiet throughout movement. (Quiet thumbs mean stable, not drifting
or rotating, pelvis and neutral, not arched, spine flat on the floor.)
Repeat.
Start with one set of 20 pick-ups on each side.
If you can only do 5 pick-ups on each side when you begin, do those 5. Increase by 1 or 2 until you get up to 20.
Congratulate yourself.
Side Leg Lift
Why do this?
Strengthens and extends range of motion in hip abductors. The exercise teaches you how to move your leg while keeping your spine stable - this translates directly to being able to move your leg independently from your seat while in the saddle.
What it does for me:
Anything that strengthens my hip abductors is good for me. I find my legs can move without having to move my spine. My balance and stability on my horse are better because of this isolated motion. Also, my line is more accurate because my stronger hips can be like headlights directing my horse where I want us to go.
Lie on side with bent arm underneath your head.
Stabilize your position by putting your upper hand flat on the floor about 6 inches in front of your chest.
Make sure that your body is "stacked" in a straight line with your head, upper arm and
shoulder, upper hip and ankles 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 a symmetrical range of motion.
Lift your straight upper leg up and lower it down gently.
Move the leg only as far as you can without creating movement in your spine.
Make sure the pelvis is aligned or level with each hip both front to back and side to side.
Pull the belly button towards the spine.
Keep the pelvis locked and the spine straight during all lifts to ensure that the pelvis does not
drift during the movement.
Keep the hip and knee in the same straight plane as the spine with toes pointed forward.
No curving the leg forward, backward or sideways in the motion.
No bending the leg to get it to lift up.
No rocking the pelvis or legs back and forth.
Do 1 set of 20.
Repeat with opposite leg.
Work up to 3 sets of 20 with a 30 - 60 second rest in between sets.
Strengthens and extends range of motion in hip abductors. The exercise teaches you how to move your leg while keeping your spine stable - this translates directly to being able to move your leg independently from your seat while in the saddle.
What it does for me:
Anything that strengthens my hip abductors is good for me. I find my legs can move without having to move my spine. My balance and stability on my horse are better because of this isolated motion. Also, my line is more accurate because my stronger hips can be like headlights directing my horse where I want us to go.
Lie on side with bent arm underneath your head.
Stabilize your position by putting your upper hand flat on the floor about 6 inches in front of your chest.
Make sure that your body is "stacked" in a straight line with your head, upper arm and
shoulder, upper hip and ankles 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 a symmetrical range of motion.
Lift your straight upper leg up and lower it down gently.
Move the leg only as far as you can without creating movement in your spine.
Make sure the pelvis is aligned or level with each hip both front to back and side to side.
Pull the belly button towards the spine.
Keep the pelvis locked and the spine straight during all lifts to ensure that the pelvis does not
drift during the movement.
Keep the hip and knee in the same straight plane as the spine with toes pointed forward.
No curving the leg forward, backward or sideways in the motion.
No bending the leg to get it to lift up.
No rocking the pelvis or legs back and forth.
Do 1 set of 20.
Repeat with opposite leg.
Work up to 3 sets of 20 with a 30 - 60 second rest in between sets.
Saturday, November 25, 2006
List of Exercise Groupings
The developmental order of these exercises is specific. Within each grouping, try to do them in the order listed.
Some exercises are repeated in different groupings (ie. Core and Lower Body). Repeats are indicated with a * in each grouping list.
Core
Belly Button Pull
Pelvic Clock
* Oil and Lube
* One Stop Shopping
* Hip Bone Pulleys
* Trunk Twist
* Sitting Leg Diamonds
* Leg Scissors
* Side Leg Lifts
Knee Pickup
Straight Leg Raise
Dog Position Arm Extensions
Dog Position Leg Extensions
Straight Leg Extensions
Dog Position Arm and Leg Extensions
Isometric Trunk Series
Knee Pickup in Bridge Position
Striaght Leg Extension in Bridge Position
Dog Position Leg Extensions
Straigh Leg Side Extensions in Bridge Position
Side Sit Ups
Lower Body
* One Stop Shopping
* Oil and Lube
* Hip Bone Pulleys
* Leg Scissors
* Sitting Leg Diamonds
* Straight Leg Raises
* Side Leg Lifts
Lower Leg Pull Ups
Foot Roll
Wooden Board/Book Stands
Toe Curls
Upper Body
Fingertip Walk
Hand Stretch Series
Band/Cord Pulls
Rowing
Supported Neck Curl
Pec Corner
Triceps Extension
Shoulder Lifts and Drops
Shoulder Squares
Shoulder Roll on Stomach
Push Ups
Bed Roll
Thoracic Towel
Thoracic Roller
Some exercises are repeated in different groupings (ie. Core and Lower Body). Repeats are indicated with a * in each grouping list.
Core
Belly Button Pull
Pelvic Clock
* Oil and Lube
* One Stop Shopping
* Hip Bone Pulleys
* Trunk Twist
* Sitting Leg Diamonds
* Leg Scissors
* Side Leg Lifts
Knee Pickup
Straight Leg Raise
Dog Position Arm Extensions
Dog Position Leg Extensions
Straight Leg Extensions
Dog Position Arm and Leg Extensions
Isometric Trunk Series
Knee Pickup in Bridge Position
Striaght Leg Extension in Bridge Position
Dog Position Leg Extensions
Straigh Leg Side Extensions in Bridge Position
Side Sit Ups
Lower Body
* One Stop Shopping
* Oil and Lube
* Hip Bone Pulleys
* Leg Scissors
* Sitting Leg Diamonds
* Straight Leg Raises
* Side Leg Lifts
Lower Leg Pull Ups
Foot Roll
Wooden Board/Book Stands
Toe Curls
Upper Body
Fingertip Walk
Hand Stretch Series
Band/Cord Pulls
Rowing
Supported Neck Curl
Pec Corner
Triceps Extension
Shoulder Lifts and Drops
Shoulder Squares
Shoulder Roll on Stomach
Push Ups
Bed Roll
Thoracic Towel
Thoracic Roller
Thursday, November 23, 2006
Leg Scissors
Why do this?
This movement will loosen your hip joints and increase both internal and external hip rotation. It will also relax the glut, thigh and calf muscles. Riders will directly benefit by increasing the limberness and elasticity of these joints.
What it does for me:
You want to be loose enough when you start doing this one to not feel as though your spine is collapsing when you get into the correct beginning position here. Once you start being able to actually move your legs in and out, you will be amazed at how much more flexible your hip joints become and how much "softer" all you leg muscles feel. I certainly was.
Sitting position on the floor.
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 botton towards your spine.
Go for a symmetrical range of motion.
Extend and straighten legs out into a "V" or scissors-like position.
Simply roll your extended legs in and out, or back and forth, simultaneously.
Make sure to keep pulling your belly button towards your spine.
Keep your neutral spine upright and centered between your sitting bones. (This is hard to do if you are tight - try not to collapse through your spine.)
Stay within the range of the stiffer leg/hip while doing the rolls. The stiffer leg/hip will "learn" from the more flexible leg/hip and will eventually "catch up."
Repeat the rolling motion 15 times to begin.
Increase the repetitions as the hip joints loosen.
This movement will loosen your hip joints and increase both internal and external hip rotation. It will also relax the glut, thigh and calf muscles. Riders will directly benefit by increasing the limberness and elasticity of these joints.
What it does for me:
You want to be loose enough when you start doing this one to not feel as though your spine is collapsing when you get into the correct beginning position here. Once you start being able to actually move your legs in and out, you will be amazed at how much more flexible your hip joints become and how much "softer" all you leg muscles feel. I certainly was.
Sitting position on the floor.
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 botton towards your spine.
Go for a symmetrical range of motion.
Extend and straighten legs out into a "V" or scissors-like position.
Simply roll your extended legs in and out, or back and forth, simultaneously.
Make sure to keep pulling your belly button towards your spine.
Keep your neutral spine upright and centered between your sitting bones. (This is hard to do if you are tight - try not to collapse through your spine.)
Stay within the range of the stiffer leg/hip while doing the rolls. The stiffer leg/hip will "learn" from the more flexible leg/hip and will eventually "catch up."
Repeat the rolling motion 15 times to begin.
Increase the repetitions as the hip joints loosen.
Sitting Leg Diamonds
Why do this?
This stretch relaxes the hip joints. Smoother, freer riding will be the result because your joints will be looser.
What it does for me:
I am a big admirer of riders whose legs look like fluffy blankets on the side of their horses. Mine will never look like that but they are getting better as a result of this stretch. Looser hip joints allow my legs to be more elastic and less gripping in the saddle.
Sitting position on the floor. No shoes.
Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.
Encourage a neutral, not arched or bent over, spine.
Lock your pelvis by pulling your belly button towards your spine.
Go for a symmetrical range of motion.
Do not force this stretch.
Bend your knees and bring the bottoms of your feet together with your hands by sliding your heels towards your trunk.
Hold your feet at the ankles with your hands.
Your knees will drop down towards the floor by themselves without force.
Maintain a neutral, not arched or bent over, spine throughout the stretch.
Stay in position for 30 - 60 seconds.
Progressive Variation
Once you have been consistently doing the Sitting Leg Diamonds for at least a month every day,
Work on coming up and over your hips while keeping your spine neutral and your back straight.
Remember to maintain the open rotation of your hips as you come up and over them.
Stay in position for 30 - 60 seconds.
This stretch relaxes the hip joints. Smoother, freer riding will be the result because your joints will be looser.
What it does for me:
I am a big admirer of riders whose legs look like fluffy blankets on the side of their horses. Mine will never look like that but they are getting better as a result of this stretch. Looser hip joints allow my legs to be more elastic and less gripping in the saddle.
Sitting position on the floor. No shoes.
Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.
Encourage a neutral, not arched or bent over, spine.
Lock your pelvis by pulling your belly button towards your spine.
Go for a symmetrical range of motion.
Do not force this stretch.
Bend your knees and bring the bottoms of your feet together with your hands by sliding your heels towards your trunk.
Hold your feet at the ankles with your hands.
Your knees will drop down towards the floor by themselves without force.
Maintain a neutral, not arched or bent over, spine throughout the stretch.
Stay in position for 30 - 60 seconds.
Progressive Variation
Once you have been consistently doing the Sitting Leg Diamonds for at least a month every day,
Work on coming up and over your hips while keeping your spine neutral and your back straight.
Remember to maintain the open rotation of your hips as you come up and over them.
Stay in position for 30 - 60 seconds.
Trunk Twist
Why do this?
Gets to increased range of motion and body awareness of the spine.
What it does for me:
Great for releasing and relaxing my spine plus increases my flexibility and coordination. A lot of people find it's hard to do the counter-rotation - it's sort of like patting your head with one hand and rubbing your stomach with the other. Give yourself time here.
Breathe - inhale through your breastbone and exhale through bottom of your shoulders.
Lock your pelvis by pulling your belly button towards your spine.
Go for a symmetrical range of motion.
Lie on floor on one side, straight up and down from your head to your un-flexed feet, with same side bent arm under your head.
Roll pelvis forward and backward while keeping upper body still - 15 repetitions.
Go for symmetrical (equal) range of motion on the forward and backward roll.
Keep pulling your belly button towards your spine.
Roll shoulders forward and back while keeping pelvis still - 15 repetitions.
Neck moves with upper spine.
Keep pulling your belly button towards your spine.
Counter-rotate pelvis and shoulders simultaneously - 15 repetitions.
Roll shoulders forward while rolling pelvis back and then vice versa.
Keep the range of motion of the shoulder roll symmetrical (equal) to the range of motion of
the pelvis roll.
Keep pulling your belly button towards your spine throughout the entire movement.
Change to opposite side and repeat entire series.
Keep pelvis locked all the while by pulling the belly button towards the spine. The benefit comes from the pelvis being even and level while being in a side to side position.
As always, let the weaker area (shoulder or pelvis) or side dictate the range of motion for both sides. Equal pivoting from both side to side and upper and lower bocy movement in the counter-rotation will encourage increased balance and elasticity.
Gets to increased range of motion and body awareness of the spine.
What it does for me:
Great for releasing and relaxing my spine plus increases my flexibility and coordination. A lot of people find it's hard to do the counter-rotation - it's sort of like patting your head with one hand and rubbing your stomach with the other. Give yourself time here.
Breathe - inhale through your breastbone and exhale through bottom of your shoulders.
Lock your pelvis by pulling your belly button towards your spine.
Go for a symmetrical range of motion.
Lie on floor on one side, straight up and down from your head to your un-flexed feet, with same side bent arm under your head.
Roll pelvis forward and backward while keeping upper body still - 15 repetitions.
Go for symmetrical (equal) range of motion on the forward and backward roll.
Keep pulling your belly button towards your spine.
Roll shoulders forward and back while keeping pelvis still - 15 repetitions.
Neck moves with upper spine.
Keep pulling your belly button towards your spine.
Counter-rotate pelvis and shoulders simultaneously - 15 repetitions.
Roll shoulders forward while rolling pelvis back and then vice versa.
Keep the range of motion of the shoulder roll symmetrical (equal) to the range of motion of
the pelvis roll.
Keep pulling your belly button towards your spine throughout the entire movement.
Change to opposite side and repeat entire series.
Keep pelvis locked all the while by pulling the belly button towards the spine. The benefit comes from the pelvis being even and level while being in a side to side position.
As always, let the weaker area (shoulder or pelvis) or side dictate the range of motion for both sides. Equal pivoting from both side to side and upper and lower bocy movement in the counter-rotation will encourage increased balance and elasticity.
Wednesday, November 22, 2006
Hip Bone Pulleys
Why do this?
Great for encouraging side to side symmetry, improved pelvic alignment and increased hip flexibility.
What it does for me:
Hip Bone Pulleys absolutely help me to obtain an even, balanced pelvis. My body is more proportionate on both sides. After doing the exercise for 2 or 3 weeks while lying on my back, I was then able to do them while first sitting and then standing. Now, I do Pulleys driving to and from the barn before and after I ride and while standing in line at the market checkout or at the movies.
Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.
Encourage a neutral, not arched, spine.
Imagine the Plus Sign - evenly balance and stack your spine up and down vertically and make your pelvis level side to side horizontally.
Go for symmetrical range of motion.
Lie flat on your back with knees bent and feet on the floor.
Find the bony tips on the front part of your hips with your fingertips. Level out the tips so they are even with each other by wiggling your spine around on the floor.
Imagine these bony tips of your hip bones as two Ferris wheels, side by side.
Lift or roll one up while simultaneously lowering or rolling down the other one as if each hip bone or Ferris wheel were attached to a pulley on a string.
Remember to constantly imagine the Plus Sign - evenly balance and stack your spine up and down vertically and make your pelvis level side to side horizontally.
Do the lifting/lowering tilts evenly and smoothly in a rhythm matching your breathing cycle.
As you inhale, lift one hip bone up and simultaneously lower one hip bone done.
As you exhale, come back with each hip bone to its neutral center position on each side.
Again, as you inhale, simultaneously lift up and lower down the hipbones on the opposite sides.
As you exhale, come back with each hip bone to its neutral center position on each side.
Keep the motion of this movement isolated in the hips.
Repeat the Hip Bone Pulley on each side 15 times.
Give yourself 2 - 3 weeks to integrate this movement into your body in the lying position first. Then, give yourself another 2 - 3 weeks to integrate this movement into your body in the sitting position. Then, try the movement while standing.
Remember, the movement is isolated in the hips no matter what position you do the movement.
After you are doing Hip Bone Pulleys in sitting and/or standing positions as described above, try the variation. The variation aims to achieve an isolated effect on the lower spine and sacrum.
Variation One
While sitting or standing, visualize that you are simultaneously rolling your hip bones forward and backward on opposite side in a counter rotation movement.
As you inhale, pivot one hip bone forward while simultaneously pivoting the other backward.
As you exhale, come back with each hip bone to its neutral center position on each side.
Again, as you inhale, simultaneously pivot one hip bone forward whle pivoting the other backward on the opposite.
As you exhale, come back with each hip bone to its neutral center position on each side.
Repeat this pivoting motion on each side 15 times.
Again, make sure you are balancing and stacking your spine and leveling your pelvis (think of the Plus Sign) in coordination with your breathing.
Great for encouraging side to side symmetry, improved pelvic alignment and increased hip flexibility.
What it does for me:
Hip Bone Pulleys absolutely help me to obtain an even, balanced pelvis. My body is more proportionate on both sides. After doing the exercise for 2 or 3 weeks while lying on my back, I was then able to do them while first sitting and then standing. Now, I do Pulleys driving to and from the barn before and after I ride and while standing in line at the market checkout or at the movies.
Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.
Encourage a neutral, not arched, spine.
Imagine the Plus Sign - evenly balance and stack your spine up and down vertically and make your pelvis level side to side horizontally.
Go for symmetrical range of motion.
Lie flat on your back with knees bent and feet on the floor.
Find the bony tips on the front part of your hips with your fingertips. Level out the tips so they are even with each other by wiggling your spine around on the floor.
Imagine these bony tips of your hip bones as two Ferris wheels, side by side.
Lift or roll one up while simultaneously lowering or rolling down the other one as if each hip bone or Ferris wheel were attached to a pulley on a string.
Remember to constantly imagine the Plus Sign - evenly balance and stack your spine up and down vertically and make your pelvis level side to side horizontally.
Do the lifting/lowering tilts evenly and smoothly in a rhythm matching your breathing cycle.
As you inhale, lift one hip bone up and simultaneously lower one hip bone done.
As you exhale, come back with each hip bone to its neutral center position on each side.
Again, as you inhale, simultaneously lift up and lower down the hipbones on the opposite sides.
As you exhale, come back with each hip bone to its neutral center position on each side.
Keep the motion of this movement isolated in the hips.
Repeat the Hip Bone Pulley on each side 15 times.
Give yourself 2 - 3 weeks to integrate this movement into your body in the lying position first. Then, give yourself another 2 - 3 weeks to integrate this movement into your body in the sitting position. Then, try the movement while standing.
Remember, the movement is isolated in the hips no matter what position you do the movement.
After you are doing Hip Bone Pulleys in sitting and/or standing positions as described above, try the variation. The variation aims to achieve an isolated effect on the lower spine and sacrum.
Variation One
While sitting or standing, visualize that you are simultaneously rolling your hip bones forward and backward on opposite side in a counter rotation movement.
As you inhale, pivot one hip bone forward while simultaneously pivoting the other backward.
As you exhale, come back with each hip bone to its neutral center position on each side.
Again, as you inhale, simultaneously pivot one hip bone forward whle pivoting the other backward on the opposite.
As you exhale, come back with each hip bone to its neutral center position on each side.
Repeat this pivoting motion on each side 15 times.
Again, make sure you are balancing and stacking your spine and leveling your pelvis (think of the Plus Sign) in coordination with your breathing.
One Stop Shopping
Why do this?
Most riders have extremely tight iliopsoas muscles. These muscles live on the front part of your lower, or lumbar, spine and attach to the front of your upper thighs. If restricted, these muslces will pull your spine either forwards or backwards - your abdominal muscles, no matter how engaged, will have a tough time counterbalancing this strained pulling. One Stop Shopping, if done correctly, will release the ilopsoas muscles on the front, back and outer sides of your hips and thighs plus reduce the pressure in your back.
What it does for me:
Great for easing soreness and tension in my hips, legs and back. It also helps me be aware of stacking my spine one vertebrae on top of the other and keeping all my body parts in the same plane. The result, I'm less twisted and bent and more balanced and symmetrical when riding my horse. I do this on my way out of bed most mornings.
Breathe - inhale through your breastbone and exhale through the bottom of your shoulder blades.
Encourage a neutral, not arched, spine.
Lock your pelvis by pulling your belly button towards your spine.
With your legs and feet hanging loosely from your hips, sit on the very edge of a firm bed.
Lift your right knee towards your chest until you feel your low back is stable.
Let your slightly raised left leg drop down towards the floor with your knee bent and your foot underneath your knee.
Hold the front of your right knee with your right hand and hold the back of your right knee with your left hand underneath the thigh.
Hold that position in your low back and pelvis (by remembering to keep pulling your belly button towards your spine and breathing) and roll backward on the bed.
You ultimately want the right knee to be able to drop below the hipbone while maintaining the position of the knee and foot.
Make sure the hanging left foot is directly under the left knee and that the raised right knee is lined up with both the right hip joint and the inside of the right shoulder.
Hold the positions on both sides simultaneously for 30 - 60 seconds.
Remember to maintain a flat, not arched, back.
Rock back up into the sitting position while holding the right knee to the chest until you are upright.
Release and relax both legs back into a sitting position on the edge of the bed for 30 seconds.
Repeat on the other side.
Most riders have extremely tight iliopsoas muscles. These muscles live on the front part of your lower, or lumbar, spine and attach to the front of your upper thighs. If restricted, these muslces will pull your spine either forwards or backwards - your abdominal muscles, no matter how engaged, will have a tough time counterbalancing this strained pulling. One Stop Shopping, if done correctly, will release the ilopsoas muscles on the front, back and outer sides of your hips and thighs plus reduce the pressure in your back.
What it does for me:
Great for easing soreness and tension in my hips, legs and back. It also helps me be aware of stacking my spine one vertebrae on top of the other and keeping all my body parts in the same plane. The result, I'm less twisted and bent and more balanced and symmetrical when riding my horse. I do this on my way out of bed most mornings.
Breathe - inhale through your breastbone and exhale through the bottom of your shoulder blades.
Encourage a neutral, not arched, spine.
Lock your pelvis by pulling your belly button towards your spine.
With your legs and feet hanging loosely from your hips, sit on the very edge of a firm bed.
Lift your right knee towards your chest until you feel your low back is stable.
Let your slightly raised left leg drop down towards the floor with your knee bent and your foot underneath your knee.
Hold the front of your right knee with your right hand and hold the back of your right knee with your left hand underneath the thigh.
Hold that position in your low back and pelvis (by remembering to keep pulling your belly button towards your spine and breathing) and roll backward on the bed.
You ultimately want the right knee to be able to drop below the hipbone while maintaining the position of the knee and foot.
Make sure the hanging left foot is directly under the left knee and that the raised right knee is lined up with both the right hip joint and the inside of the right shoulder.
Hold the positions on both sides simultaneously for 30 - 60 seconds.
Remember to maintain a flat, not arched, back.
Rock back up into the sitting position while holding the right knee to the chest until you are upright.
Release and relax both legs back into a sitting position on the edge of the bed for 30 seconds.
Repeat on the other side.
Oil and Lube
Why do this?
This stretch massages and "oils" the hip joints. The more resilient and open these joints become, the more your hips can rotate and move in all directions around your body's core. Broader, more elastic rotation in the hip joints allows more fluid, elastic riding.
What it does for me:
I, like most people, have tight hip joints. Now that I regularly "oil and lube" my hip joints, these joints are looser and actually have some spring. Not only can my hips rotate more freely around my spine while I ride, they can also absorb some, if not most, of the shock felt in my spine from my horse's movement.
Lie flat on back with legs straight and arms as if hanging at your sides.
Breathe in through your breastbone and out through the bottom of your shoulders.
Encourage a neutral, not arched, back.
Lock your pelvis by pulling your belly button towards your spine.
Bend one knee and place that ankle on top of the opposite straight knee.
Allow the bent knee to move out to the side as if knee is to drop to the floor.
Move in and out of position until the leg/side releases and rests out to the side comfortably.
Do not force this stretch.
Go for symmetrical rangeof motion.
This stretch massages and "oils" the hip joints. The more resilient and open these joints become, the more your hips can rotate and move in all directions around your body's core. Broader, more elastic rotation in the hip joints allows more fluid, elastic riding.
What it does for me:
I, like most people, have tight hip joints. Now that I regularly "oil and lube" my hip joints, these joints are looser and actually have some spring. Not only can my hips rotate more freely around my spine while I ride, they can also absorb some, if not most, of the shock felt in my spine from my horse's movement.
Lie flat on back with legs straight and arms as if hanging at your sides.
Breathe in through your breastbone and out through the bottom of your shoulders.
Encourage a neutral, not arched, back.
Lock your pelvis by pulling your belly button towards your spine.
Bend one knee and place that ankle on top of the opposite straight knee.
Allow the bent knee to move out to the side as if knee is to drop to the floor.
Move in and out of position until the leg/side releases and rests out to the side comfortably.
Do not force this stretch.
Go for symmetrical rangeof motion.
Sunday, November 19, 2006
Pelvic Clock
Why do this?
This is the single most important exercise you can do to align your pelvis. Once your pelvis is in alighment, you will be able to evenly balance and stack the vertebrae in your spine one on top of the other. This translates into being able to sit straight up and down and centered on top of your horse - equal weight in your sitting bones, equal weight in your stirrups, equal length of your legs, no more one sided-ness, no more tilting shoulders.
What it does for me:
This is a foundation exercise for me. After getting the hang of it, and it took me at least a month to really get the movement, I began doing the Clock both before and after riding. I still do. Before riding, this exercise helps to center and balance my body. After riding, the Clock helps to realign my pelvis and spine. No matter how "uneventful" my ride, the inherent spine to spine connection between my horse and me can, and usually does, cause my pelvis to become uneven. By doing the Clock while driving to and from the barn everyday, I can quickly and routinely adjust and straighten out myself for and from my ride.
Can be done in a variety of positions. Start in the most spine supportive position by lying on your back with knees bent and feet on the floor. From that position, progress to sitting, standing, kneeling upright and kneeling while leaning back at 30-degree angle. Each position requires varying levels of mobility, strength and body awareness. Be kind to yourself and begin...
Lying on your back with your knees bent and feet on the floor,
Breathe in evenly through your breast bone and out through the bottom of your shoulders for 30 seconds.
Encourage a neutral, not arched, spine.
Imagine the Plus Sign, (+), joining your spine and pelvis. Stack your spine up and down vertically and level your pelvis horizontally from side to side, just like the Plus Sign.
Go for symmetrical range of motion.
Rest your arms as if hanging at your sides.
Imagine one hand of your clock at the 12 o'clock position. The 12 starts in the middle of your rib cage about 4 inches from the top of your navel. Imagine the other clock hand at the 6 o'clock position in the middle of your adbomen about 4 inches below the top of your navel. Imagine that the tips of each hand rock gently up and down, side to side, from the middle of your rib cage to the middle of your abdomen.
Think of the motion as being that of a teeter-totter. One tip moves back or down as the other tip moves forward or up. The motion is gentle and unforced. It does not matter how high or low the tips rock back and forth into your body. If one place or the other is stiffer or less flexible, allow the stiffer, less flexible place or side to dictate the range of motion in the opposite direction. Strive for equal rocking by encouraging top to bottom body symmetry. The range of motion on the stiff side will, without being forced, loosen and gain range as it "learns" to equal the more flexible side.
Repeat the top to bottom motion 15 times.
Move the clock hands to the 3 o'clock and 9 o'clock position. The tips will "touch" the horizontal plane about 4 inches out on either side from the top of your navel. Imagine that the tips of the two clock hands gently rock in and out and back and forth from side to side.
Again, think of the motion as being that of a teeter-totter. One tip moves back or down as the other tip moves forward or up. The motion is gentle and unforced. Again, allow the stiffer, less flexible side, if you have one, to dictate the motion in the opposite direction. Like the vertical plane, encourage an equal rocking and side to side body symmetry on the hoizontal plane of your pelvic clock.
Repeat the side to side motion 15 times.
Once you can move evenly and smoothly from top to bottom and side to side, move the hands of the clock cross-wise along each diagonal. You want to be able to move all the way around your pelvic region in this up and down, forward and back, side to side diagonal motion. Do 15 repetitions at each pair of numbers on your clock.
Once you are able to progress evenly and smoothly all around your pelvic clock while lying flat on your back. advance to a seated position to do this exercise. After being able to do 15 repetitions of the clock in all pairs of number positions while seated, try this exercise while standing. In all positions, remember to
This is the single most important exercise you can do to align your pelvis. Once your pelvis is in alighment, you will be able to evenly balance and stack the vertebrae in your spine one on top of the other. This translates into being able to sit straight up and down and centered on top of your horse - equal weight in your sitting bones, equal weight in your stirrups, equal length of your legs, no more one sided-ness, no more tilting shoulders.
What it does for me:
This is a foundation exercise for me. After getting the hang of it, and it took me at least a month to really get the movement, I began doing the Clock both before and after riding. I still do. Before riding, this exercise helps to center and balance my body. After riding, the Clock helps to realign my pelvis and spine. No matter how "uneventful" my ride, the inherent spine to spine connection between my horse and me can, and usually does, cause my pelvis to become uneven. By doing the Clock while driving to and from the barn everyday, I can quickly and routinely adjust and straighten out myself for and from my ride.
Can be done in a variety of positions. Start in the most spine supportive position by lying on your back with knees bent and feet on the floor. From that position, progress to sitting, standing, kneeling upright and kneeling while leaning back at 30-degree angle. Each position requires varying levels of mobility, strength and body awareness. Be kind to yourself and begin...
Lying on your back with your knees bent and feet on the floor,
Breathe in evenly through your breast bone and out through the bottom of your shoulders for 30 seconds.
Encourage a neutral, not arched, spine.
Imagine the Plus Sign, (+), joining your spine and pelvis. Stack your spine up and down vertically and level your pelvis horizontally from side to side, just like the Plus Sign.
Go for symmetrical range of motion.
Rest your arms as if hanging at your sides.
Imagine one hand of your clock at the 12 o'clock position. The 12 starts in the middle of your rib cage about 4 inches from the top of your navel. Imagine the other clock hand at the 6 o'clock position in the middle of your adbomen about 4 inches below the top of your navel. Imagine that the tips of each hand rock gently up and down, side to side, from the middle of your rib cage to the middle of your abdomen.
Think of the motion as being that of a teeter-totter. One tip moves back or down as the other tip moves forward or up. The motion is gentle and unforced. It does not matter how high or low the tips rock back and forth into your body. If one place or the other is stiffer or less flexible, allow the stiffer, less flexible place or side to dictate the range of motion in the opposite direction. Strive for equal rocking by encouraging top to bottom body symmetry. The range of motion on the stiff side will, without being forced, loosen and gain range as it "learns" to equal the more flexible side.
Repeat the top to bottom motion 15 times.
Move the clock hands to the 3 o'clock and 9 o'clock position. The tips will "touch" the horizontal plane about 4 inches out on either side from the top of your navel. Imagine that the tips of the two clock hands gently rock in and out and back and forth from side to side.
Again, think of the motion as being that of a teeter-totter. One tip moves back or down as the other tip moves forward or up. The motion is gentle and unforced. Again, allow the stiffer, less flexible side, if you have one, to dictate the motion in the opposite direction. Like the vertical plane, encourage an equal rocking and side to side body symmetry on the hoizontal plane of your pelvic clock.
Repeat the side to side motion 15 times.
Once you can move evenly and smoothly from top to bottom and side to side, move the hands of the clock cross-wise along each diagonal. You want to be able to move all the way around your pelvic region in this up and down, forward and back, side to side diagonal motion. Do 15 repetitions at each pair of numbers on your clock.
Once you are able to progress evenly and smoothly all around your pelvic clock while lying flat on your back. advance to a seated position to do this exercise. After being able to do 15 repetitions of the clock in all pairs of number positions while seated, try this exercise while standing. In all positions, remember to
- Encourage a neutral, not arched, spine.
- Breathe in through your breast bone and out through the bottom of your shoulders
- Imagine the Plus Sign (+) - stack your spine up and down vertically as you level your pelvis from side to side horizontally.
Friday, November 17, 2006
Belly Button Pull
Why do this?
This movement is essential to all movements suggested in Hassle Free Exercises for Riders and to all movements in the saddle. This exercise sets up the muscles to do their job - absorbing, stailizing, balancing, everything!
What it does for me: This is the very first thing to do with this series of exercises! The Belly Button Pull is the key movement to finding your center, neutralizing your spine, engaging your abdominal muscles simultaneously with your back muscles so you can actually sit on your seat bones for stability in the saddle instead of gripping on to the sides of your horse for dear life. Whatever kind of riding you do, whenever you get into the saddle, you need to be able to pull your belly button in towards your spine.
Exercise can be done in a variety of positions - lying flat on back with knees bent and feet on the floor, sitting or standing.
Begin this exercise lying flat on your back with knees bent, feet flat on the floor and arms as if hanging at your sides.
Breathe - inhale through your breast bone and exhale through the base of your shoulders.
Encourage a neutral, not arched, spine.
Gently pull your belly button in towards your spine.
The connection of the base of your belly button and your spine will feel rounded and curved, like the inside of a cup or the letter C standing on its arc.
Your back muscles from the top of your shoulders to the bottom of your seat bones will work in unison with your abdominal muscles to stabilize your body core.
The only movement comes from pulling your belly button in towards your spine.
Do not scrunch up your shoulders or jut out your jaw while pulling your belly button towards your spine.
Maintain that pull for 15 seconds.
Remember to breathe in through your breast bone and out through the base of your shoulders regularly during that 15 seconds.
Release the tilt for 15 seconds.
Repeat.
Work up to 20 repetitions.
Once able to do 3 sets of 20 repetitions while flat on your back, try it in the sitting position.
Once able to do 3 sets of 20 repetitions while sitting, try the movement while standing.
Work up to 3 sets of 20 repetitions while sitting and/or standing.
After doing this exercise every day for over a year, I now do 1 set of 15 repetitions holding 1 minute per pull while I drive to the barn, watch a movie, work at the computer, stand in line at the market, whenever and wherever. Extending the duration of the belly button pull wherever I am has enabled me to maintain that pull over a cross-country course or a round of stadium jumping.
This movement is essential to all movements suggested in Hassle Free Exercises for Riders and to all movements in the saddle. This exercise sets up the muscles to do their job - absorbing, stailizing, balancing, everything!
What it does for me: This is the very first thing to do with this series of exercises! The Belly Button Pull is the key movement to finding your center, neutralizing your spine, engaging your abdominal muscles simultaneously with your back muscles so you can actually sit on your seat bones for stability in the saddle instead of gripping on to the sides of your horse for dear life. Whatever kind of riding you do, whenever you get into the saddle, you need to be able to pull your belly button in towards your spine.
Exercise can be done in a variety of positions - lying flat on back with knees bent and feet on the floor, sitting or standing.
Begin this exercise lying flat on your back with knees bent, feet flat on the floor and arms as if hanging at your sides.
Breathe - inhale through your breast bone and exhale through the base of your shoulders.
Encourage a neutral, not arched, spine.
Gently pull your belly button in towards your spine.
The connection of the base of your belly button and your spine will feel rounded and curved, like the inside of a cup or the letter C standing on its arc.
Your back muscles from the top of your shoulders to the bottom of your seat bones will work in unison with your abdominal muscles to stabilize your body core.
The only movement comes from pulling your belly button in towards your spine.
Do not scrunch up your shoulders or jut out your jaw while pulling your belly button towards your spine.
Maintain that pull for 15 seconds.
Remember to breathe in through your breast bone and out through the base of your shoulders regularly during that 15 seconds.
Release the tilt for 15 seconds.
Repeat.
Work up to 20 repetitions.
Once able to do 3 sets of 20 repetitions while flat on your back, try it in the sitting position.
Once able to do 3 sets of 20 repetitions while sitting, try the movement while standing.
Work up to 3 sets of 20 repetitions while sitting and/or standing.
After doing this exercise every day for over a year, I now do 1 set of 15 repetitions holding 1 minute per pull while I drive to the barn, watch a movie, work at the computer, stand in line at the market, whenever and wherever. Extending the duration of the belly button pull wherever I am has enabled me to maintain that pull over a cross-country course or a round of stadium jumping.
Tuesday, November 14, 2006
It's All About Body Awareness
Hassle Free Exercises for Riders is really all about body awareness. The more you know about your body, the more efficiently you can use your body parts correctly. The more correctly you use your body parts, the more quickly you can move them. The more quickly your body parts move, the more effectively you can activate your horse to do what you want to do. The more your horse does what you want to do when you want to do it, the more both you and your horse will trust each other and , by the way, the more fun both of you will have together.
The exercises in Hassle Free Exercises for Riders will help you develop an awareness of your specific body and how your specific body moves. Because 4 year old, 14 year old, 44 year old and 64 year old bodies move differently, the point here is to become aware of how your specific body moves.
The younger we are, the less injured we are, the more we take our bodies for granted. Our bodies simply work and we don't even think about them. Then, all of a sudden, we trip down some stairs and something, if only our pride, hurts.
Most likely, our knee hurts, is irritated or inflamed and swollen from twisting it down the stairs. We don't do anything much more than take an aspirin or apply an ice pack to counteract that hurt or inflammation. We simply take for granted that our knee will get better by itself in its own time.
Then reality sets in. The muscles around the injured knee begin to atrophy due to repetitive strain just by walking around. In a couple of weeks, we may even begin to walk with a stiff leg to "protect" the knee from hurting so much when we move it. Then, we get on our horse. The injured knee and atrophied thigh muscless surrounding the knee can't possibly provide the needed support that riding requires and we fall off our horse. After falling off our horse, the support in our muscle system is even more shut down in our knee, thigh and probably now in our hips, back and shoulders. Obviously, we are at a severe disadvantage when we move at all, let alone when we get back onto our horse to ride.
This whole cycle of limited, if any, body awareness - injury, pain, atrophy, more and more limited use - can spiral downhill quickly. The longer the cycle continues without interruption, the tighter the spiral becomes, the more limited our body movement, the less we ride and the more dangerous our riding becomes.
There is no way to stop accidents and/or injuries from happening. Everyone sprains their ankle, wrenches their neck, bangs their knee in the normal course of living. Everyone who rides a horse ups their ante of accidents and injuries just be being connected with a 1,200 + animal - smashed feet, kicked shins, twisted backs, sprained and/or broken limbs, concussions, whatever else.
Deal with these accidents and injuries by dealing with your body. Learn about your body. how it moves. How it doesn't. Interrupt the downward spiral of little or no body awareness - injury, pain, atrophy, more and more limited use - by relearning or learning for the first time how to move your body correctly, efficiently. The more refined your body movements become, the more refined and informed your body awareness.
Hassle Free Exercises for Riders will help you move your body correctly and efficiently. No matter where you are right now on the fitness scale, from being barely able to do three repetitions of the Pelvic Push to being able to do 30 repetitions of the Side Leg Extension in the Bridge Position, these exercises will help you move your body correctly and efficiently.
Instead of a negative, downward spiral like the one I describe above, consistently moving your body correctly and efficiently will generate an upward cycle of increased body effectiveness and body awareness.
Make these exercises a habit. Do five of them, your choice, every day. They will help you develop greater stability, mobility, strength, endurance, flexibility and quickness in your body movements.
Make these exercises a habit and you will make awareness of your specific body a habit.
Come full circle:
The exercises in Hassle Free Exercises for Riders will help you develop an awareness of your specific body and how your specific body moves. Because 4 year old, 14 year old, 44 year old and 64 year old bodies move differently, the point here is to become aware of how your specific body moves.
The younger we are, the less injured we are, the more we take our bodies for granted. Our bodies simply work and we don't even think about them. Then, all of a sudden, we trip down some stairs and something, if only our pride, hurts.
Most likely, our knee hurts, is irritated or inflamed and swollen from twisting it down the stairs. We don't do anything much more than take an aspirin or apply an ice pack to counteract that hurt or inflammation. We simply take for granted that our knee will get better by itself in its own time.
Then reality sets in. The muscles around the injured knee begin to atrophy due to repetitive strain just by walking around. In a couple of weeks, we may even begin to walk with a stiff leg to "protect" the knee from hurting so much when we move it. Then, we get on our horse. The injured knee and atrophied thigh muscless surrounding the knee can't possibly provide the needed support that riding requires and we fall off our horse. After falling off our horse, the support in our muscle system is even more shut down in our knee, thigh and probably now in our hips, back and shoulders. Obviously, we are at a severe disadvantage when we move at all, let alone when we get back onto our horse to ride.
This whole cycle of limited, if any, body awareness - injury, pain, atrophy, more and more limited use - can spiral downhill quickly. The longer the cycle continues without interruption, the tighter the spiral becomes, the more limited our body movement, the less we ride and the more dangerous our riding becomes.
There is no way to stop accidents and/or injuries from happening. Everyone sprains their ankle, wrenches their neck, bangs their knee in the normal course of living. Everyone who rides a horse ups their ante of accidents and injuries just be being connected with a 1,200 + animal - smashed feet, kicked shins, twisted backs, sprained and/or broken limbs, concussions, whatever else.
Deal with these accidents and injuries by dealing with your body. Learn about your body. how it moves. How it doesn't. Interrupt the downward spiral of little or no body awareness - injury, pain, atrophy, more and more limited use - by relearning or learning for the first time how to move your body correctly, efficiently. The more refined your body movements become, the more refined and informed your body awareness.
Hassle Free Exercises for Riders will help you move your body correctly and efficiently. No matter where you are right now on the fitness scale, from being barely able to do three repetitions of the Pelvic Push to being able to do 30 repetitions of the Side Leg Extension in the Bridge Position, these exercises will help you move your body correctly and efficiently.
Instead of a negative, downward spiral like the one I describe above, consistently moving your body correctly and efficiently will generate an upward cycle of increased body effectiveness and body awareness.
Make these exercises a habit. Do five of them, your choice, every day. They will help you develop greater stability, mobility, strength, endurance, flexibility and quickness in your body movements.
Make these exercises a habit and you will make awareness of your specific body a habit.
Come full circle:
- be able to take your body, whatever your age, for granted by becoming aware of it
- become aware of your body by moving it correctly and efficiently with these exercises
- apply all this imroved and refined body movement and body awareness to your communication with your horse.
Monday, November 13, 2006
Spine to Spine Connection
Riding is the only sport that joins two living creatures at their spines. No matter what kind of riding (pleasure, trails, endurance, reining, dressage, jumping, eventing, racing, etc.), as long as the rider is on the horse's back, the two spines are connected.
This spine to spine connection can be a great source of joy, athleticism, accomplishment, confidence and pride for the rider. It can also be a great source of discomfort and pain for both rider and horse.
Think about it. Two completely different living beings using their spines while moving together. Sometimes, the rider and horse move simultaneously in unison. Sometimes, if one spooks and the other doesn't, they move in different directions at different split second times. Ideally, these two spines yield to each other fluidly and continuously in different gaits, over changing terrain and while doing various activities. Even when the two of them are simply standing still while the rider is on the horse's back, these two spines are constantly contacting and influencing each other.
How does the rider take advantage of this constantly dynamic action on her/his spine? Exercise. Exercise and make mobile the moveable parts surrounding the spinal column. Exercise and make mobile those moveable muscles and joints so they can better balance and stabilize the spinal column. Exercise and make mobile those muscles and joints to create more strength and stamina so they can better absorb shock from the horse's movement to the rider's spinal column.
You want your body to be able to absorb every shock your horse's movement sends up your spine. Your spine feels every swish of his tail to his occasional buck. Not only do you want your body to be able to absorb the shocck of your horse's every movement, you want your body to be able to maximize that movement. From collecting on a dime in a reining competition to jumping a 3'6" triple bar.
No other sport puts the kind of load on a person's spine like ridiing. again, any kind of riding. No other sport puts two living, breathing, constantly interacting spines together over constantly changing terrain and conditions.
Hassle Free Exercises for Riders targets an exercise strategy specific to the needs of riders and their spines. These 40+ exercises focus on the area surrounding the spinal column - bones that include the pubic bone in front, the hipbones on the sides and the coccyx and sacrum bones behind, the vertebrae, the muscles and the joints. Hassle Free Exercises for Riders refers to this area as the pelvis or the pelvic area. Some people call it the body core.
Since we are all the sum of our parts, there are also exercises that deal with the legs, feet, arms, hands, neck, shoulders, etc. But remember, all our body parts are connected to our spines. And, our spines are connected to the spines of our horses.
Make that spine to spine connection the best it can be. Maximize that spine to spine connection by making everything surrounding your spine as strong, mobile, stable, flexible, level, balanced and coordinated as it can possibly be. Hassle Free Exercises for Riders will help you make the spine to spine connection with you and your horse truly viable.
This spine to spine connection can be a great source of joy, athleticism, accomplishment, confidence and pride for the rider. It can also be a great source of discomfort and pain for both rider and horse.
Think about it. Two completely different living beings using their spines while moving together. Sometimes, the rider and horse move simultaneously in unison. Sometimes, if one spooks and the other doesn't, they move in different directions at different split second times. Ideally, these two spines yield to each other fluidly and continuously in different gaits, over changing terrain and while doing various activities. Even when the two of them are simply standing still while the rider is on the horse's back, these two spines are constantly contacting and influencing each other.
How does the rider take advantage of this constantly dynamic action on her/his spine? Exercise. Exercise and make mobile the moveable parts surrounding the spinal column. Exercise and make mobile those moveable muscles and joints so they can better balance and stabilize the spinal column. Exercise and make mobile those muscles and joints to create more strength and stamina so they can better absorb shock from the horse's movement to the rider's spinal column.
You want your body to be able to absorb every shock your horse's movement sends up your spine. Your spine feels every swish of his tail to his occasional buck. Not only do you want your body to be able to absorb the shocck of your horse's every movement, you want your body to be able to maximize that movement. From collecting on a dime in a reining competition to jumping a 3'6" triple bar.
No other sport puts the kind of load on a person's spine like ridiing. again, any kind of riding. No other sport puts two living, breathing, constantly interacting spines together over constantly changing terrain and conditions.
Hassle Free Exercises for Riders targets an exercise strategy specific to the needs of riders and their spines. These 40+ exercises focus on the area surrounding the spinal column - bones that include the pubic bone in front, the hipbones on the sides and the coccyx and sacrum bones behind, the vertebrae, the muscles and the joints. Hassle Free Exercises for Riders refers to this area as the pelvis or the pelvic area. Some people call it the body core.
Since we are all the sum of our parts, there are also exercises that deal with the legs, feet, arms, hands, neck, shoulders, etc. But remember, all our body parts are connected to our spines. And, our spines are connected to the spines of our horses.
Make that spine to spine connection the best it can be. Maximize that spine to spine connection by making everything surrounding your spine as strong, mobile, stable, flexible, level, balanced and coordinated as it can possibly be. Hassle Free Exercises for Riders will help you make the spine to spine connection with you and your horse truly viable.
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