Extensive Sample Exercise Menus

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

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

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

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

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


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

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

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

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

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

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

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

Progressive Balance, Stability and Strength Development Exercises

DO THESE EXERCISE GROUPINGS IN THE ORDER PRESENTED!

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

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

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

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

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