Push-Ups

Why do this?

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

What it does for me:

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

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

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

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

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

Encourage a neutral, not arched, spine.

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

Go for quality of movement, not quantity.

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

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

Progressive Variation

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

Progressive Variation

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