The Perfect Pelvic Tilt

 

Derriere Equestrian ambassador and UKCC Level 2 Dressage coach, Erin Orford, explains how achieving the perfect pelvic tilt can improve rider effectiveness.

Perfecting your position

We asked Erin to share some wisdom on the subject of getting the correct pelvic position when you’re schooling: “When I am working with my flatwork clients, one of the key issues that does crop up is how we use our pelvis, and how this translates to effectively sitting to a trot,” Erin explains. “Most elite dressage riders have very 'mobile' and intuitive seats; for example, when riding effectively, most of the time you will have a very relaxed and mobile spine, quite neutrally positioned at the base.”

“The significance of the neutral position is that it allows movement of the pelvis so that you don't block the horse in their body, whilst being able to maintain the strength through your core,” Erin explains. “Within this, you can then adjust your weight accordingly, in order to encourage the horse to come back a little or move forward.”

Practicing with a chair

Erin says that sitting on the edge of a chair with your feet flat on the floor can help you to establish this. “If you’re tilting forwards, your back will arch more, and if you're tilting back, you'll feel like you're slouching a bit,” she adds. “Both tilting forwards and tilting backwards for too long will lead to your back aching. But in the correct position, you should feel it more in your stomach muscles. Playing with the realms of this movement whilst looking in the mirror can help you to see where the 'correct' position is, and learn to associate how it looks with the feeling of it, to help you to translate that onto a moving horse. The correct position means you can be effective whilst being comfortable,” Erin explains.

Straightness and being equal

“For me as a rider and trainer, a good seat is often about straightness and being equal. Your body should match the line of your horse, whether you’re on a straight line, a circle or a movement like a half pass; your body will influence how the horse uses theirs,” Erin adds. “A lot of the time, daily activities in our lives can teach us to be slightly crooked or one sided (mucking out, driving etc). Our muscle memory will make us think we are sitting straight, but often we aren’t; so using mirrors, watching videos back of our riding, and getting immediate feedback from the ground can help us to teach our brain what ‘straight’ really is!”

“To be able to effectively sit to a trot, you need a strong core, but also suppleness in your lower back and pelvis; so it can be a difficult combination to achieve! I try to keep a neutral position, as this allows the most movement,” Erin tells us. “I can then take my weight forward or back within this, to encourage the horse to go more forwards, or come back a little. If the horse is using it’s back correctly and pushing nicely from behind, they are always easier to sit to - so the better you can achieve this, the easier you’re making it for yourself.”

Getting the horse on your seat

Erin says that the horse will also want to move under your weight. “Think how difficult it is to carry a bag of feed that moves around, compared to something more stable,” she suggests. “So, when you’re walking your horse on a long rein, either at the start of the session, or at the end if it’s safer, try adjusting your weight to move the horse around the arena, rather than using your leg or the rein. You often see riders putting their weight in the direction they think the horse will go (i.e. to the inside, if they think the horse will fall in,) rather than using their weight on the line they actually want the horse to take, which encourages them to ‘step under’ it. They should stay in the same rhythm and balance when you give the rein - that’s when you know they’re really ‘on your seat!’” Erin concludes.

For ultimate comfort in the saddle, so you’re not thinking about discomfort when trying to hone your sitting trot, try the Derriere Equestrian Performance Padded Panty, which is designed to eradicate seamlines visible through breeches and ensure no rubbing, chaffing or abrasions are created. Incorporating the Derriere Equestrian Padded Support System (DEPSS), the garments protect the perineal area from friction and discomfort.

Erin Orford rides for Britain in Para-dressage, and has also competed up to Advanced Medium at Regional level. Erin was a Gold and Bronze medallist at the 2017 FEI European Championships. as well as a silver medallist the following year at the World Equestrian Games, both with Dior. She now has her sights set on the Tokyo 2021 Paralympics and beyond.