At Horse Listening, we are emphatic life-long learners of all things horsey. You will be reminded time and again about how there is so much to be learned from horses and other horse people, if only we listened.
.
This is the perfect time to get into some real overall fitness improvements, and what better than exercises that are designed specifically for the horse rider? I first "met" Maeve when I found her Facebook page and was intrigued with her concept of using a bungi cord to add resistance to exercises that are especially used during riding. Fast forward a few weeks, and I had the bungi attached to my closed bedroom door and there I was, isolating muscles, stretching and contracting and learning how I could prepare for riding by working precise areas of my body.
.
In fact, I discovered that Maeve regularly posts tons of useful information on her Facebook page, and offers different exercises to anyone interested in improving their strength, suppleness and balance in the saddle. I also saw that people are using these same exercises at their trailers as 20-minute warm-ups before riding at a show! What a great idea!
.
I'll stop writing now and let Maeve take you on a "core" journey that might surprise you.
______
This guest post is written by Maeve Sheridan, a Chartered Physiotherapist specialising in the assessment and treatment of horses and riders. She has 20 years experience of assessing and treating riders, and almost every positional fault comes back to an imbalance or weakness in the muscles of the seat. Activate Your Seat is a physiotherapy-led online exercise programme specifically for horse riders.
.
.
.
What is your core? 
The 65 million dollar question! There are so many interpretations, misunderstandings and misrepresentations surrounding this term.
When I trained as a physio in the late 90s (
) no one mentioned the core or core stability. The “core” is an invented generic term with no anatomical basis. The principles of “core stability” gained popularity in the early nineties and since then have created many multi-billion dollar industries in health and fitness claiming to improve rehab and training and prevent many musculoskeletal injuries including low back pain.
) no one mentioned the core or core stability. The “core” is an invented generic term with no anatomical basis. The principles of “core stability” gained popularity in the early nineties and since then have created many multi-billion dollar industries in health and fitness claiming to improve rehab and training and prevent many musculoskeletal injuries including low back pain.
However all the recent research has shown:
Weak trunk muscles, weak abdominals and imbalances between trunk muscles groups are just a normal variation, they are NOT pathological.
The abdominal musculature can demonstrate massive physiological changes, such as during pregnancy, post-partum and obesity, with NO detriment to spinal stability and health.
Weak or “dysfunctional” abdominal and deep back muscles does NOT lead to back pain.
Tensing the trunk muscles does NOT provide any protection against back pain or reduce the recurrence of back pain.
Core stability exercises are NO more effective than, and will not prevent injury more than, any other forms of exercise.
Core stability exercises are NO better than other forms of exercise in reducing chronic lower back pain. Any therapeutic influence is related to the exercise effects themselves rather than core stability issues. [pro_ad_display_adzone id="23593"]
Some people believe your core is a box as shown above, others argue it’s from mid-thigh to armpit area, many others refer to just the abdominal musculature.
When the “experts” can’t even agree what someone’s core is what hope is there for the general public? That’s why you may have noticed that I rarely refer to the “core”. I prefer to refer to muscle slings and movement patterns rather than use the term “core” and I ALWAYS want to get riders breathing, and not bracing or tensing!
.
Abdominal and Trunk Workout
I think I’ve made it clear that I’m not a fan of the term “core stability” and I’m definitely not a fan of exercises or exercise programmes that encourage riders to brace. However the abdominal and trunk muscles are important when riding. Their main role is to absorb movement and force to keep us able to absorb the movement of the horse and follow the movement of the horse.
Rather than doing endless sit ups or dead bugs, here are three ways to work the abdominal and trunk muscles using the bungi to help train them to resist forces and keep us upright in the saddle. Firstly attach the bungi through the top of the door frame. Make sure it is completely secure, you do not want to face plant!!
Saggital Plane - Anti-Extension
Go into a plank position and lean forward into the bungi. Then slowly raise and lower your arms, keeping your trunk and hips aligned. Squeeze your glutes and don’t allow your lower back to extend. Repeat 8-10 times.
Frontal Plane - Anti-Lateral Flexion
Stand with feet together, elbows bent and bungi held at shoulder level. Lean your body to the side and then raise your hands above your head and then lower to chest level. Squeeze your glutes and don’t let your spine side bend. Repeat 8-10 times.
Transverse Plane - Anti-Rotation
Place feet shoulder width apart and drop into a mini squat. Have hands and bungi at chest level and then push arms straight without letting your torso twist. Repeat 8-10 times.
These exercises are quite tough so start with 2-3 sets and see how you feel - you may feel the burn!
Remember you are your own health and safety officer so make sure you are able to do these and don’t push into any pain. These are not suitable exercises for pregnant ladies or new mums.
Let me know how you get on with these.
Breathe better, move better, ride better.
Don’t miss a single issue of Horse Listening! If you like what you are reading, become a subscriber and receive updates when new Horse Listening articles are published! Your email address will not be used on any other distribution list. Subscribe to Horse Listening by Email
If you’d like a structured, but personal tool to set goals, take a look at the new Goal Setting for the Equestrian: A Personal Workbook. The pages are designed for you to set and keep track of your progress over the course of a year.
Included in the book:
- design your overarching goals
- long- and short-term planning,
- debrief your special events such as clinics or shows
- reflect on, plan and evaluate your goals
- sample goals and pages
The Workbook is available for instant digital download so you can print the pages right off your computer. There is also the option of a paperback version if you’d rather have a professionally bound book to hold in your hands.
Click here for more information.
If you enjoyed this guest post, read more here: