Core blimey!
We asked
British Equestrian Federation Elite recreational coach and consultant, Andrew
Stennett, BHSM Cert Ed FE UKCC Level 4, to share some flexibility tips, ready
for the season
So, the competition season is beckoning, and we're all
busy getting our four legged partners fit and ready… but how many riders pay
enough attention to their own fitness? And I don’t just mean cardio; but also,
and probably more importantly, our flexibility and core strength.
Flexibility and core strength
But why is our core so important? Well, as a rider, how
flexible you are through your back can make a huge difference to your horse’s
way of going. Therefore we must aim to be as mobile yet strong as we can
through our lower backs, to ensure the horse can soften too, to help gain
throughness. If you are stiff and rigid in the back while you ride, your horse
will likely brace against you, and stiffen up themselves. And by being
strong in our core, we also promote strength in our back (which helps reduce
back pain), as well as helping to prevent collapsing or twisting, and enhancing
stability in the saddle. This combination in turn will improve communication
with the horse, and make your seat more effective and independent. (I would add
that honing the core and maintaining flexibility is key, as we age – I am now
in my late forties!)
Every little helps!
There are many ways to get on top of your core strength
and flexibility, including things to do around the yard. Simple things such as
bending your knees and keeping your back straight when bending to pick out feet
will not only engage and work your core, but also stop you straining your back.
Keep your back straight and look up and ahead when carrying buckets of water,
and you'll have to use those tummy muscles! Focus on using your core muscles
when sweeping the yard, throwing manure up the muck heap, or pushing a heavy
wheel barrow. Every little helps!
Perfect pilates
If you have time to attend a class, or even for
home-exercise, pilates is a perfect strengthening exercise, whether you need to
get back in shape after being 'wintered off', or just want to protect your back
long term, and improve your core! Many riders swear by it to help
with flexibility, and if you don't fancy joining a class in a gym, there are
also some really helpful videos and tutorials online, to do in your living
room! There are even Pilates instructors who specialise in riding fitness, and
can teach you all the exercises that will benefit you in the saddle. Perhaps
you could organise a yard trip or team training with such a person?
Furthermore, just by doing some simple stretches before
you ride, you can help prepare your body for riding; it does help you to begin
your ride feeling more supple, ready and engaged. Try reaching down to touch
your toes (or as close as you can get), and then gently reaching up towards the
sky; when repeated, thus will help to stretch and stimulate the muscles in your
core and back. Sitting down with one leg outstretched, and placing the ankle of
the other leg above the knee of the other, can also help mobilise your pelvic and
hip area muscles. Lean into the stretch to suit your mobility, and repeat with
the opposite leg.
Don’t forget, to enhance your riding, you need good
riding-wear that fits well, like the wonderful riding underwear provided by Derriere Equestrian, as
well as their fabulous training breeches!
Andrew Stennett runs riding clinics from
his base at Grove House Stables in Misterton, Nottinghamshire. Click HERE for info. Visit the
main page at www.grovehousestables.co.uk
or the online shop at http://shop.grovehousestables.co.uk/
or find Andrew and the team on Facebook;
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