Boosting rider balance and core stabilisation on the lunge

 

Balance and core stabilisation are key for all horse riders; these aspects, essentially two sides of the same coin, not only keep us safely on board, but also allow us to be more explicit with our aids when riding. This can relate to the accuracy of the aid, for example using a leg aid at the spot that the horse responds to, based on its training; but can also relate to the subtly of an aid. For example, a barely-perceptible half halt based on the tautening of the rider’s abdominals and a subtle shift in shoulder position, as opposed to a visible rein aid.

 

Balance is perhaps something we take for granted, if we’re more experienced riders. In the days when we were learning, our balance was probably quite inconsistent, occasionally hitting the sweet spot when the rising trot felt coordinated, or euphorically landing from a jump with the weight flexibly anchored down into our ankles, heels and stirrups.

 

Mutual movement patterns

But as we progress with our riding and the training of our horses, in whatever discipline, we probably take balance for granted – yet we’re always influenced by our own and our horse’s own individual movement patterns. That’s why riding our own horse is like wearing a comfortable piece of clothing – we slip into what we know – and that can include posture that isn’t optimal. For example, an old hindleg injury that our horse has, and protects himself from aggravating, can easily translate into us dropping a shoulder or sitting with our weight too heavily on one seat bone. Often unconsciously!

 

Lovely lungeing

Here we’d like to highlight the importance of lunge lessons to identify our own limitations where symmetry and balance are concerned, and improve core stabilisation. This can be on your own horse, but it can also be revelatory to have a lesson on a different horse, to experience a different movement pattern. (Similarly, a lesson on a mechanical horse can have the same effect of being a wake-up call to our own riding patterns – and these horses have the benefit of being extremely balanced and straight!)

 

So let’s look at the benefits of lunge lessons:

·       They’re great to teach balance and lightness to the rider, or brush up on these skills.

·       Depending on how advanced the rider is, most of these exercises can be done at all three gaits: the walk, trot, and canter.

·       Lunge lessons gives the instructor control over the horse, so the rider can focus on their body, and become more mindful of the process of riding.

·       Additionally, the rider can focus on themselves and their own needs and goals, not ‘training’ the horse, which is often where their attention lies.

·       Lunge lessons with a trainer (or a session with an experienced friend who can lunge you safely) offer a chance to go back to the basics, in order to reinforce a strong foundation of posture and position.

 

Back pain and mobility

Many horse riders experience lower back pain, and working on your balance can actually promote mobility and wellness in this area. Chronic or subacute discomfort in the lower back is often called ‘subacute nonspecific low back pain’ (NSLBP); years of horse riding and falls can cause such discomfort. Studies show that core stabilisation exercise can help reduce pain, improve proprioception (awareness of the position and movement of the body), and even reduce ‘fear of movement’ – that sense that we have to protect a weak spot, in case it is aggravated. Commonly in the saddle, this can show up as the rider maintaining a very contained trot, instead of embracing (and moving comfortably with) a big, bold, forward-going trot; hunching the shoulders to protect a weak area of our back (or to avoid ‘bosom-bounce’, for women – the Derriere Sportief Bra is a boon here); or tucking our tailbone under too much, because extending the lumbar area (e.g. to create a driving sitting trot, for example in a medium trot movement), is uncomfortable.

 

Having lunge lessons therefore helps us face ‘fear of movement’ by encouraging and developing the skill of core stabilisation, for example by doing work without stirrups in a safe environment.

 

What to wear

When you’re training, consider the Derriere Equestrian range, designed for both men and women. The Derriere Equestrian Treviso Training breeches for example are great breeches to consider. They’re designed to promote optimal comfort and performance, and work in harmony with the Derriere undergarments, ensuring all fabric surfaces come together in a symbiosis that completely eliminates chaffing, abrasions and discomfort! The material content is a comfy mix of cotton, microfibre and elastane.

 

Talking of undergarments, remember to equip yourself with some comfy, supportive riding underwear. For ultimate comfort in the saddle, so you’re not thinking about discomfort when trying to hone your balance and stabilisation, 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 (the bit between the pubic arch and the tail bone), from discomfort, and also prevent rubbing, due to innovative stitched seams. In particular, if you’re a male rider taking lunge lessons, you may find that having subtle, extra padding in your undergarments improves your intuitive riding, as you may not ‘brace’ to protect yourself in terms of ‘fear of movement’, and can instead go with the horse’s movement more naturally.

Find out more at www.derriereequestrian.com