Lindsay Graham tells us how she keeps her body in shape
Lindsay Graham is an Irish event rider who has competed up to three star level, show-jumped to 1.35m, and is a renowned producer and coach, teaching riding club and pony club teams for eventing, dressage and show jumping. Over the past two years, she’s had first placings at Annaharvey Horse Trials with Shanbeg Pandora in the 90cm, as well as at Lisgarvan House’s prestigious HSI Mares five and six year old Championship with one of her top rides, Graf Maypole. Lindsay has also had several recent top ten placings at one star level with both Graf Maypole and Clooncalagy Knight. Lindsay was the well-deserved Derriere Equestrian ‘Face of Ireland’ Derriere of the Year (DOTY) Winner for 2016 /17, so we asked her to write a blog for us based on her own experience of keeping in good health and maintaining riding fitness!
Fitness and mobility
Lindsay says that before she set up her business Shanbeg Sports Horses, she played rugby and also took up kick boxing. The latter she was obviously very good at, as Lindsay still holds two national kick boxing titles. However, like many of us, she admits to suffering with back pain sometimes, so advocates physiotherapy sessions to help maintain fitness and mobility. “All event riders have had falls, strains and injuries over the years, so it is quite common to find that the more experienced riders have ongoing, chronic back or mobility issues - my physio cites reduced hip mobility, tightness in the shoulders, poor core strength and lower back fatigue as being the most common issues seen by eventers,” Lindsay tells us. “It is useful for riders to do some warm up exercises before getting on their horse or pony to ride - squats, as if you are sitting down in an imaginary chair, and spinal rolls, e.g. bending slowly down towards your toes, and back up again, are both great exercises for riders to mobilise the joints and muscles ahead of riding.”
Lindsay has between ten to sixteen horses at her busy yard to work and manage, so she says that the daily chores, including mucking out, help to keep her fit, while all that riding maintains muscle memory and a strong core. We asked Lindsay for her top tips for maintaining back health as an eventer:
“Remember that a healthy, mobile back is essential for your riding position – if you are experiencing soreness or tension, it will immediately transmit to your horse or pony. Try and maintain good posture at all times when at the yard, for example, using your core muscles to help carry hay bales, or carrying water buckets on both sides; not just your strong arm, which is usually our right arm,” she advises. “I’d also a recommend not carrying more than you have to at the yard or when at shows; invest in a trolley for heavy items.”
Heaven to ride in
Achieving a healthy, mobile back to optimise your riding position is all well and good - but what if you are riding your horse or pony ‘defensively’, in order to avoid personal discomfort in your nether regions?! Discomfort can be caused by a hollowing of the back, or a general immobility in the lower back, which causes a forward-tipping motion, and sometimes by wearing underwear beneath your breeches that has stitched seams. “It is important to be able to mobilise your pelvic area, to really use your seat effectively. Consider padded underwear like items from the Derriere range; remember, when the rider is comfortable in the saddle, there is less likelihood of compensatory misalignment of the spine and pelvis. I spend hours on end riding horses, so to be comfortable in my riding attire is so important to me,” Lindsay continues. “For example, the Derriere breeches have great stretch and comfort, while the Derriere padded panty is just heaven to ride in!”
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