Why do this?
This exercise benefits upper spinal, or thoracic, alignment. It reinforces pelvic alignment when you do it after the Pelvic Clock exercise, increases flexibility and range of motion in upper back and neck and reduces tension and stress in the upper back and neck. This exercise is great for fine tuning the shoulders.
What it does for me: Both the Shoulder Clock and the Pelvic Clock are great body awareness exercises. The more you do each of these very subtle moves, the more you will come to know “where” and “how” you are. Like the Pelvic Clock, I do the Shoulder Clock before and after I ride to align and/or realign my upper spine.
Can be done prone on back with knees bent and feet on the floor, sitting or standing.
Breathe - inhale through your breastbone and exhale through bottom of your shoulders.
Encourage neutral, not arched, spine.
Lock your pelvis by pulling belly button towards your spine.
Go for symmetrical range of motion.
Imagine there is a clock in the center of one of your shoulder blades with the long hand tip, 12 o’clock, at the base of your clavicle and the short hand tip, 6 o’ clock, at the bottom center of your blade. Imagine that the tips of each hand rock gently in and out, back and forth, from the base of your clavicle to the bottom of your blade.
Again, just as with the Pelvic Clock, think of the motion as being that of a teeter-totter. One tip goes down as the other tip comes up. The motion is gentle and unforced. It does not matter how high or low the tips rock back and forth into your back. If one place or the other is more stiff or less flexible, allow the stiffer, less flexible place or side to dictate the range of motion. Strive for equal pivoting by encouraging top to bottom body symmetry. The motion range on the stiff side will, without being forced, loosen and gain range as you keep doing this exercise regularly.
Repeat the top to bottom motion 15 times.
Move the clock hands to correspond to the 3 o’clock and 9 o’clock positions. The tips will “touch” the horizontal plane of the inner most part of your shoulder blades. Imagine that the tips of the two clock hands gently rock in and out and back and forth from side to side.
Repeat the side to side motion 15 times.
Once you are able to move evenly and smoothly from top to bottom and side to side, move the hands of the clock all the way around your shoulder region. Do 15 repetitions at each “number” of your clock.
Switch to the opposite shoulder blade and repeat.
Monday, December 11, 2006
Shoulder Squares
Why do this?
Opens up the shoulders and neck in terms of flexibility, range of motion, symmetry. It also releases and reduces tension, stress, soreness and pain in the shoulders and neck.
What it does for me:
Shoulder Squares make a huge difference in loosening up the knots in my shoulders and neck. Instead of my upper body being like a slab of concrete when I ride, I can now, sometimes, move my shoulders independently in all directions. The obvious, when my shoulders move independently, my horse’s shoulders move independently.
I do this exercise every time I think about it – while working at the computer, standing in line, driving, watching a movie, sitting on an airplane, where and whenever
This exercise can be done sitting or standing.
Breathe - inhale through your breatbone and exhale through the bottom of your shoulders.
Encourage neutral, not arched, spine.
Lock your pelvis by pulling your belly button towards your spine.
Go for symmetrical range of motion.
First, warm up your shoulders by moving them up and round in a forward circle 15 times and then down and round in a backward circle 15 times.
Then:
Think of each shoulder as a square.
The center of the square is the peak of your shoulder blade.
The top, outer point of the square is the outer tip of your shoulder.
The top, inner point of the square is the bottom of the back of your neck.
The bottom, outer point of the square is the bottom of your armpit.
The bottom, inner point of the square is next to your spine underneath your shoulder blade. You want to “send out” a straight arrow from the center of the square, the peak of your shoulder blade, to each point of the square.
Do each movement alternating left shoulder, right shoulder until you have done the four directional movements in both shoulders.
From the center of the square, move the shoulder up and out diagonally as though you were sending a straight arrow out towards the top, outer point of the square at the end of your clavicle.
Repeat that motion 15 times.
From the center of the square, move the shoulder down and in diagonally as though you were sending a straight arrow to the bottom, inner point of the square towards your spine underneath your shoulder blade.
Repeat that motion 15 times.
From the center of the square, move the shoulder down and out diagonally as though you were sending a straight arrow out towards the bottom, outer point of the square at the bottom of your armpit.
Repeat that motion 15 times.
From the center of the square, move the shoulder up and in diagonally as though you were sending a straight arrow towards the top, inner point of the square towards the bottom of the back your neck.
Repeat the motion 15 times.
Progressive Variation:
Once you are moving the shoulder one diagonal at a time in each of the four directions,
combine the four separate movements into two - move the shoulder "through" the line of each diagonal, down and out to up and in, 15 times in both directions.
Switch to opposite shoulder and repeat the diagonal motions in both directions 15 times.
This variation encourages the shoulder to be able to push in and out of the motion quickly – very good ability to have while riding.
Opens up the shoulders and neck in terms of flexibility, range of motion, symmetry. It also releases and reduces tension, stress, soreness and pain in the shoulders and neck.
What it does for me:
Shoulder Squares make a huge difference in loosening up the knots in my shoulders and neck. Instead of my upper body being like a slab of concrete when I ride, I can now, sometimes, move my shoulders independently in all directions. The obvious, when my shoulders move independently, my horse’s shoulders move independently.
I do this exercise every time I think about it – while working at the computer, standing in line, driving, watching a movie, sitting on an airplane, where and whenever
This exercise can be done sitting or standing.
Breathe - inhale through your breatbone and exhale through the bottom of your shoulders.
Encourage neutral, not arched, spine.
Lock your pelvis by pulling your belly button towards your spine.
Go for symmetrical range of motion.
First, warm up your shoulders by moving them up and round in a forward circle 15 times and then down and round in a backward circle 15 times.
Then:
Think of each shoulder as a square.
The center of the square is the peak of your shoulder blade.
The top, outer point of the square is the outer tip of your shoulder.
The top, inner point of the square is the bottom of the back of your neck.
The bottom, outer point of the square is the bottom of your armpit.
The bottom, inner point of the square is next to your spine underneath your shoulder blade. You want to “send out” a straight arrow from the center of the square, the peak of your shoulder blade, to each point of the square.
Do each movement alternating left shoulder, right shoulder until you have done the four directional movements in both shoulders.
From the center of the square, move the shoulder up and out diagonally as though you were sending a straight arrow out towards the top, outer point of the square at the end of your clavicle.
Repeat that motion 15 times.
From the center of the square, move the shoulder down and in diagonally as though you were sending a straight arrow to the bottom, inner point of the square towards your spine underneath your shoulder blade.
Repeat that motion 15 times.
From the center of the square, move the shoulder down and out diagonally as though you were sending a straight arrow out towards the bottom, outer point of the square at the bottom of your armpit.
Repeat that motion 15 times.
From the center of the square, move the shoulder up and in diagonally as though you were sending a straight arrow towards the top, inner point of the square towards the bottom of the back your neck.
Repeat the motion 15 times.
Progressive Variation:
Once you are moving the shoulder one diagonal at a time in each of the four directions,
combine the four separate movements into two - move the shoulder "through" the line of each diagonal, down and out to up and in, 15 times in both directions.
Switch to opposite shoulder and repeat the diagonal motions in both directions 15 times.
This variation encourages the shoulder to be able to push in and out of the motion quickly – very good ability to have while riding.
Friday, December 8, 2006
Shoulder Lifts and Drops
Why do this?
This exercise opens the chest and rib cage. It also drops and relaxes the shoulder blades.
What it does for me:
I am someone with a chronically closed chest. This exercise is great for counteracting a hunched over, slouched posture. This exercise has helped my position become more square (balanced with equal weight on all sides of my body) in all gaits, my horse more square (rather than falling in on one side or the other) and I do not lean as much nor as quickly as I used to when going over jumps. In and out of the saddle, this exercise is great for releasing shoulder tension.
I find these movements to be quite difficult. Any motion up or down from either the bottom or top of the spine is huge. Be very kind to yourself doing this exercise. I hope you give yourself a lot credit for even the slightest increase in motion here.
Can be done while sitting or standing,
Breathe - inhale through your breastbone and exhale through bottom of your shoulders.
Encourage a neutral, not arched, spine.
Lock your pelvis by pulling your belly button towards your spine.
Stack your head and neck on top of your spine in one plane, not forward, back nor bent.
Visualize keeping your shoulder blades down throughout each entire movement.
Open the front of your chest by breathing deeply and rhythmically for 30 seconds.
With a bent elbow, put your right arm behind and up your back towards your shoulder blade.
Let your left arm hang down loosely at your left side.
Place the back of your right hand on your spine and open your palm.
Move the back of your right hand up your spine toward your neck.
Try to keep the back of your hand on your spine.
Slowly, move your hand up towards your neck as far as you can while keeping your pelvis locked and your head and neck stacked straight on top of your spine.
Do not roll your shoulders forward.
Remember to keep your shoulder blades down throughout the entire movement.
Go up only as far as you can without bending or tilting any part of your body forward, backward or to the side.
Hold for 5 seconds.
Slowly move your hand down towards you waist as far as you can while keeping your pelvis locked and your head and neck stacked straight on top of your spine.
Repeat this movement 5 times with the right arm.
Release and relax your arm and rest for 30 seconds.
Switch arms and do this movement 5 times with the left arm following the same preparation as you did with the right arm.
For the opposite movement,
Put your right hand, with a bent elbow, up and behind your head and neck.
Let your left arm hang down loosely at your left side.
Place the open palm of your right hand on your spine.
Move the palm of your right hand down your spine towards your shoulders.
Slowly move your hand down towards your waist as far as you can while keeping your pelvis locked and your head and neck stacked straight on top of your spine.
Go down only as far as you can without bending or tilting any part of your body forward, backward or to the side.
Hold for 5 seconds.
Slowly move your hand up towards your neck as far as you can while keeping your pelvis locked and your head and neck stacked straight on top of your spine.
Repeat this movement 5 times.
Release and relax your arm and rest for 30 seconds.
Switch arms and do this movement 5 times with the left arm following the same guidelines as you did with the right arm.
Progressive Variation
After a minimum of 2 months doing the above exercise in each direction with each arm, try moving both arms up and down the spine at the same time.
Put one arm bent behind the neck coming down the spine towards the waist and the opposite arm bent behind and up the shoulder blade coming up the spine towards the neck.
Move the hands towards each other.
Remember to keep the shoulder blades down throughout the entire movement.
No bending, twisting or tilting any part of your body forward, backward or to the side.
Hold position for 5 seconds.
Relax and rest for 30 seconds.
Switch the placement of each arm and repeat the movements in both arms up and down the spine at the same time.
This exercise opens the chest and rib cage. It also drops and relaxes the shoulder blades.
What it does for me:
I am someone with a chronically closed chest. This exercise is great for counteracting a hunched over, slouched posture. This exercise has helped my position become more square (balanced with equal weight on all sides of my body) in all gaits, my horse more square (rather than falling in on one side or the other) and I do not lean as much nor as quickly as I used to when going over jumps. In and out of the saddle, this exercise is great for releasing shoulder tension.
I find these movements to be quite difficult. Any motion up or down from either the bottom or top of the spine is huge. Be very kind to yourself doing this exercise. I hope you give yourself a lot credit for even the slightest increase in motion here.
Can be done while sitting or standing,
Breathe - inhale through your breastbone and exhale through bottom of your shoulders.
Encourage a neutral, not arched, spine.
Lock your pelvis by pulling your belly button towards your spine.
Stack your head and neck on top of your spine in one plane, not forward, back nor bent.
Visualize keeping your shoulder blades down throughout each entire movement.
Open the front of your chest by breathing deeply and rhythmically for 30 seconds.
With a bent elbow, put your right arm behind and up your back towards your shoulder blade.
Let your left arm hang down loosely at your left side.
Place the back of your right hand on your spine and open your palm.
Move the back of your right hand up your spine toward your neck.
Try to keep the back of your hand on your spine.
Slowly, move your hand up towards your neck as far as you can while keeping your pelvis locked and your head and neck stacked straight on top of your spine.
Do not roll your shoulders forward.
Remember to keep your shoulder blades down throughout the entire movement.
Go up only as far as you can without bending or tilting any part of your body forward, backward or to the side.
Hold for 5 seconds.
Slowly move your hand down towards you waist as far as you can while keeping your pelvis locked and your head and neck stacked straight on top of your spine.
Repeat this movement 5 times with the right arm.
Release and relax your arm and rest for 30 seconds.
Switch arms and do this movement 5 times with the left arm following the same preparation as you did with the right arm.
For the opposite movement,
Put your right hand, with a bent elbow, up and behind your head and neck.
Let your left arm hang down loosely at your left side.
Place the open palm of your right hand on your spine.
Move the palm of your right hand down your spine towards your shoulders.
Slowly move your hand down towards your waist as far as you can while keeping your pelvis locked and your head and neck stacked straight on top of your spine.
Go down only as far as you can without bending or tilting any part of your body forward, backward or to the side.
Hold for 5 seconds.
Slowly move your hand up towards your neck as far as you can while keeping your pelvis locked and your head and neck stacked straight on top of your spine.
Repeat this movement 5 times.
Release and relax your arm and rest for 30 seconds.
Switch arms and do this movement 5 times with the left arm following the same guidelines as you did with the right arm.
Progressive Variation
After a minimum of 2 months doing the above exercise in each direction with each arm, try moving both arms up and down the spine at the same time.
Put one arm bent behind the neck coming down the spine towards the waist and the opposite arm bent behind and up the shoulder blade coming up the spine towards the neck.
Move the hands towards each other.
Remember to keep the shoulder blades down throughout the entire movement.
No bending, twisting or tilting any part of your body forward, backward or to the side.
Hold position for 5 seconds.
Relax and rest for 30 seconds.
Switch the placement of each arm and repeat the movements in both arms up and down the spine at the same time.
Triceps Extensions
Why do this?
Isolates and strengthens the triceps. As you well know, there is a lot of upper arm work in riding.
What it does for me:
This is great for strengthening the triceps and getting an awareness of how to line up your arms. Knowing more about having my arms being in continguous, single planes with my sides, I am less likely to ride with chicken wings.
Need one 3 - 5-lb. free weight.
This exercise can be done lying on a bench on your back with knees bent and feet on the bench or standing. The bench position is an easier starting position.
Breathe - inhale through your breastbone and exhale through bottom of your shoulders.
Encourage a neutral, not arched, spine.
Lock your pelvis by pulling your belly button towards your spine.
Go for quality of movement, not quantity.
Lying back on a bench with bent knees and feet supported on the bench,
Hold one 3 - 5-lb. free weight in your right hand and point your right arm straight up towards the ceiling.
Support your right arm by putting your left hand just below where your right elbow bends.
Bend your right elbow so your right hand holding the free weight lowers down next to your head.
Straighten the right elbow while keeping your arm in the same plane.
Keep your shoulder blades down throughout the entire movement.
Make sure your elbow faces and remains pointing ahead or forward throughout the complete motion of lowering and straightening of your arm.
Begin with 10 – 20 repetitions.
Switch the free weight to the left hand and repeat the movement with the left arm.
Work up to 3 sets of 20 repetitions with a 30 – 60 second rest in between sets with each arm.
Progressive Variation
Standing, or sitting with the free weight in your right hand,
Lift your right arm over your head straight up from your shoulder with your elbow pointed ahead or forward, not to the side.
Support your right arm with your left arm by putting your left hand just above where your elbow bends.
Bend your right elbow so your right hand holding the free weight lowers down and back below your head.
Straighten the right elbow while keeping your arm in the same plane.
Remember to keep your shoulder blades down throughout the entire movement.
Make sure your elbow is facing directly ahead during both the lowering and straightening of your elbow.
Begin with 10 – 20 repetitions.
Switch the free weight to the left hand and do the opposite arm.
Work up to 3 sets of 20 repetitions with a 30 – 60 second rest in between sets with each arm.
Isolates and strengthens the triceps. As you well know, there is a lot of upper arm work in riding.
What it does for me:
This is great for strengthening the triceps and getting an awareness of how to line up your arms. Knowing more about having my arms being in continguous, single planes with my sides, I am less likely to ride with chicken wings.
Need one 3 - 5-lb. free weight.
This exercise can be done lying on a bench on your back with knees bent and feet on the bench or standing. The bench position is an easier starting position.
Breathe - inhale through your breastbone and exhale through bottom of your shoulders.
Encourage a neutral, not arched, spine.
Lock your pelvis by pulling your belly button towards your spine.
Go for quality of movement, not quantity.
Lying back on a bench with bent knees and feet supported on the bench,
Hold one 3 - 5-lb. free weight in your right hand and point your right arm straight up towards the ceiling.
Support your right arm by putting your left hand just below where your right elbow bends.
Bend your right elbow so your right hand holding the free weight lowers down next to your head.
Straighten the right elbow while keeping your arm in the same plane.
Keep your shoulder blades down throughout the entire movement.
Make sure your elbow faces and remains pointing ahead or forward throughout the complete motion of lowering and straightening of your arm.
Begin with 10 – 20 repetitions.
Switch the free weight to the left hand and repeat the movement with the left arm.
Work up to 3 sets of 20 repetitions with a 30 – 60 second rest in between sets with each arm.
Progressive Variation
Standing, or sitting with the free weight in your right hand,
Lift your right arm over your head straight up from your shoulder with your elbow pointed ahead or forward, not to the side.
Support your right arm with your left arm by putting your left hand just above where your elbow bends.
Bend your right elbow so your right hand holding the free weight lowers down and back below your head.
Straighten the right elbow while keeping your arm in the same plane.
Remember to keep your shoulder blades down throughout the entire movement.
Make sure your elbow is facing directly ahead during both the lowering and straightening of your elbow.
Begin with 10 – 20 repetitions.
Switch the free weight to the left hand and do the opposite arm.
Work up to 3 sets of 20 repetitions with a 30 – 60 second rest in between sets with each arm.
Pec Corner Stretch
Why do this?
This stretch helps open up the chest wall, rib cage and thoracic spine. The more you do this stretch, the more elastic you will become while moving your upper back, shoulders, neck, head, chest and elbows both in and out of the saddle.
What it does for me:
This movement relates directly to my position on my horse. The more elastic and aware I become about opening up the front and back of my upper body, maybe, hopefully, I will be able to keep myself over my leg instead of leaning forward, bending, twisting, gripping, etc.
Standing position.
Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.
Encourage a neutral, not arched, spine.
Lock your pelvis by pulling your belly button towards your spine.
Face a square corner 3 feet away from the corner.
Place each palm on its respective corner wall.
Bend your elbows so your arms become right angles straight out from your shoulders while keeping your palms and forearms on the two sides of the corner wall.
With your spine straight from your head to your feet, shift your body weight forward onto the balls of your feet while keeping your heels down – your upper body weight will be supported by your bent forearms and palms on the wall.
Visualize putting the weight of your upper body into your elbows.
Your chest will move towards the wall.
As your bent arms move behind your body and shoulder blades down and towards your spine for this stretch, your chest wall will likely open up.
Make sure to keep pulling your belly button towards your spine so your spine does not dip or arch into the wall.
Keep your spine, top to bottom including your neck, straight and in one plane during this stretch.
Hold stretch for 15 seconds.
Push back to standing position by straightening your arms while making sure your belly button is pulled towards spine.
Relax and rest for 20 seconds.
Do 5 – 10 repetitions.
This stretch helps open up the chest wall, rib cage and thoracic spine. The more you do this stretch, the more elastic you will become while moving your upper back, shoulders, neck, head, chest and elbows both in and out of the saddle.
What it does for me:
This movement relates directly to my position on my horse. The more elastic and aware I become about opening up the front and back of my upper body, maybe, hopefully, I will be able to keep myself over my leg instead of leaning forward, bending, twisting, gripping, etc.
Standing position.
Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.
Encourage a neutral, not arched, spine.
Lock your pelvis by pulling your belly button towards your spine.
Face a square corner 3 feet away from the corner.
Place each palm on its respective corner wall.
Bend your elbows so your arms become right angles straight out from your shoulders while keeping your palms and forearms on the two sides of the corner wall.
With your spine straight from your head to your feet, shift your body weight forward onto the balls of your feet while keeping your heels down – your upper body weight will be supported by your bent forearms and palms on the wall.
Visualize putting the weight of your upper body into your elbows.
Your chest will move towards the wall.
As your bent arms move behind your body and shoulder blades down and towards your spine for this stretch, your chest wall will likely open up.
Make sure to keep pulling your belly button towards your spine so your spine does not dip or arch into the wall.
Keep your spine, top to bottom including your neck, straight and in one plane during this stretch.
Hold stretch for 15 seconds.
Push back to standing position by straightening your arms while making sure your belly button is pulled towards spine.
Relax and rest for 20 seconds.
Do 5 – 10 repetitions.
Supported Neck Curl
Why do this?
This stretch restores the natural curve in your neck. By restoring that natural curve you will be more aware of keeping that curve while you sit, stand and ride your horse.
What this does for me:
This stretch automatically releases tension and stiffness in your neck. (If you get headaches, it’s also good for relieving them.) The Neck Curl helps me keep my neck stacked over my spine. When I ride, I have less of a turtle and/or chicken neck. That’s good for all kinds of situations with my horse - all gaits, all transitions, all disciplines.
Standing or sitting.
Breathe - inhale into your breastbone and exhale through the bottom of your shoulders.
Go for neutral, not arched, spine.
Lock pelvis by pulling your belly button towards your spine.
Put both hands behind the base of your neck to support it.
Let, do not force, your neck and head roll straight backwards over your hands.
Do not tilt or bend your head or neck to one side or the other.
Let your head and neck relax back over your supporting hands for 5 seconds.
Raise your head and neck with the help of your hands to its upright position.
Relax and rest for 20 – 30 seconds.
Repeat the motion by first resetting your pelvis lock and hands behind the base of your neck.
Work up to 5 repetitions.
This stretch restores the natural curve in your neck. By restoring that natural curve you will be more aware of keeping that curve while you sit, stand and ride your horse.
What this does for me:
This stretch automatically releases tension and stiffness in your neck. (If you get headaches, it’s also good for relieving them.) The Neck Curl helps me keep my neck stacked over my spine. When I ride, I have less of a turtle and/or chicken neck. That’s good for all kinds of situations with my horse - all gaits, all transitions, all disciplines.
Standing or sitting.
Breathe - inhale into your breastbone and exhale through the bottom of your shoulders.
Go for neutral, not arched, spine.
Lock pelvis by pulling your belly button towards your spine.
Put both hands behind the base of your neck to support it.
Let, do not force, your neck and head roll straight backwards over your hands.
Do not tilt or bend your head or neck to one side or the other.
Let your head and neck relax back over your supporting hands for 5 seconds.
Raise your head and neck with the help of your hands to its upright position.
Relax and rest for 20 – 30 seconds.
Repeat the motion by first resetting your pelvis lock and hands behind the base of your neck.
Work up to 5 repetitions.
Rowing
Why do this?
Rowing increases flexibility and range of motion in your shoulders. It definitely helps support the shoulder’s rotator cuff. It opens up the front and back of the chest wall. Breathing and lung capacity will likely increase. The Rowing motion will give you the feeling of independent riding aids because your shoulder, arms and elbows will be doing one thing while your hips, legs and ankles will be doing something else
What this does for me:
This Rowing motion definitely encourages rhythmic, loose, balanced and simultaneous movement in all parts of my body. The more I’m able to melt all my body parts together while maintaining their respective positions in the one smooth, liquid rowing motion, the more I’ll eventually be able to melt my body into my horse’s. Maybe for a few seconds in the distant future, my riding will look effortless, connected and completely fluid.
Use a resistance band or sport cord to do this exercise, not a typical rowing machine found in a gym. Tie the band/cord in a knot in the center, close the knot into a closed door. Pull on band/cord so it doesn’t snap you in the face and then adjust it so it’s at the right height for you
Sit on an armless chair or stool in front of a closed door holding a resistance band/sport cord at rein height in both hands with bent elbows.
Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.
Breathe into the bottom of your heels in order to keep your sitting position stable while doing this movement.
Encourage a neutral, not arched spine.
Lock your pelvis by pulling your belly button towards your spine.
Keep your head and neck over your spine in one plane, not flexed or curved forward with your chin sticking out.
Visualize your shoulder blades moving downward throughout the entire rowing motion.
Keep your chest open so your shoulder blades move back towards the spine, not rolling forward.
Go for quality of motion, not quantity.
Pull and release the “oars” of the resistance band/sport cord from your shoulder blades in a smooth, continuous motion as if you were rowing a boat.
Have your elbows move back while making sure the fronts of your shoulders do not fall forward.
Visualize a controlled squeezing together and a controlled opening of the bottom of your shoulder blades on the pulling and releasing motions.
The pulling motion is equal to the releasing motion.
The motion is smooth and continuous, not jerking.
Head and neck must be stable, not bending or curving forward or backward in either pulling or releasing motion.
Keep pulling your belly button towards your spine in both the pulling and releasing motion of the “oars.”
Begin with 5 – 10 repetitions.
Once you can do 20 repetitions while maintaining your locked pelvis, your head and neck over your spine and your shoulder blades pulling and releasing smoothly, work up to 3 sets of 20 repetitions.
Rowing increases flexibility and range of motion in your shoulders. It definitely helps support the shoulder’s rotator cuff. It opens up the front and back of the chest wall. Breathing and lung capacity will likely increase. The Rowing motion will give you the feeling of independent riding aids because your shoulder, arms and elbows will be doing one thing while your hips, legs and ankles will be doing something else
What this does for me:
This Rowing motion definitely encourages rhythmic, loose, balanced and simultaneous movement in all parts of my body. The more I’m able to melt all my body parts together while maintaining their respective positions in the one smooth, liquid rowing motion, the more I’ll eventually be able to melt my body into my horse’s. Maybe for a few seconds in the distant future, my riding will look effortless, connected and completely fluid.
Use a resistance band or sport cord to do this exercise, not a typical rowing machine found in a gym. Tie the band/cord in a knot in the center, close the knot into a closed door. Pull on band/cord so it doesn’t snap you in the face and then adjust it so it’s at the right height for you
Sit on an armless chair or stool in front of a closed door holding a resistance band/sport cord at rein height in both hands with bent elbows.
Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.
Breathe into the bottom of your heels in order to keep your sitting position stable while doing this movement.
Encourage a neutral, not arched spine.
Lock your pelvis by pulling your belly button towards your spine.
Keep your head and neck over your spine in one plane, not flexed or curved forward with your chin sticking out.
Visualize your shoulder blades moving downward throughout the entire rowing motion.
Keep your chest open so your shoulder blades move back towards the spine, not rolling forward.
Go for quality of motion, not quantity.
Pull and release the “oars” of the resistance band/sport cord from your shoulder blades in a smooth, continuous motion as if you were rowing a boat.
Have your elbows move back while making sure the fronts of your shoulders do not fall forward.
Visualize a controlled squeezing together and a controlled opening of the bottom of your shoulder blades on the pulling and releasing motions.
The pulling motion is equal to the releasing motion.
The motion is smooth and continuous, not jerking.
Head and neck must be stable, not bending or curving forward or backward in either pulling or releasing motion.
Keep pulling your belly button towards your spine in both the pulling and releasing motion of the “oars.”
Begin with 5 – 10 repetitions.
Once you can do 20 repetitions while maintaining your locked pelvis, your head and neck over your spine and your shoulder blades pulling and releasing smoothly, work up to 3 sets of 20 repetitions.
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