Core stability??

MandyMoo

MandyMoo

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I always have lower back issues (and this is very bad seeing as I am only 20.....!) and used to have much better core stability when I was younger...however somehow mine has dwindled over the past few years and is really showing in a) back pain, and b) I lack sufficient balance on board my horses whilst riding....and I really want to improve this balance so me and Socks can get better and smoother (more balanced) sj rounds etc.

Does anyone know any good exercises to do at home (or at the yard!) to increase core stability??? :)

Pinot Grigio on offer to anyone who fancies!! :D

ETA: I know this isn't strictly CR, but you guys are all very knowledgeable, and I am far too scared to venture elsewhere on HHO... :rolleyes: :D
 
Pilates all the way! If you have time go for some lessons first so you know what you are aiming at, then I am sure there are some decent DVDs out there to try. Go on Amazon and check out the ratings.

I've got a '10 mins' pilates one, which is good, but does feel a tad rushed, and the 'Equestrian Pilates' one which I must admit i only took the wrapper off on Wednesday, having been given it as a Christmas present last year! It looks interesting so far, and relates paticular issues to relevant exercises. Only problem is that it has a run time of 3 hours and I've only got half an hour in, so can't really review it properly at the mo ;).
 
I tried pilates and didn't find it very beneficial or a difference after 6months of doing it. I did read up on a rider who used a yoga ball and parcticed sitting on it until they could sit upright cross legged on it and not fall off, they were doing lots of sit ups on the ball. If I can find it I will post it as the exercises looked fum and easy.
 
Callanetics (sp?!) or swiss ball work is dab for core
At my yard wee do a 'fitball' class on min night its swiss ball based with some pilates & callanetics thrown in & omg its agony but worth it!
Few wks after starting instructor mentioned how much better my position was & she had no idea I'd bn doing the class
 
Can I recommend actually going to a pilates class before following a video, as with gym balls unless you are doing the exercises properly you are often not engaging your core (think of it like forcing a horse into an outline instead of getting it to work properly from behind). Unless you can be sure you are doing the exercises correctly you are much less likely to benefit. They are such small movements and exercises engaging specific postural muscles, it is not like picking up a dumbell. If you can find an equine practitioner that teaches pilates all the better :)
 
Echo batgirl. It's really easy to think you're doing pilates when you're not doing it properly, and some of the teaching in gyms and stuff is a bit shocking in terms of checking technique. Doing it well involves muscles you don't usually use and really making sure you're NOT using muscles your body wants to. I have done DVDs and normal classes... and am now doing a very small class after a one on one reminder session. It's more expensive doing it this way so I resisted it, but the scrutiny of the one on one made such a massive difference and that's hopefully sticking much better in the very small class too. You then need to do a bit no fewer than on four other days in the week. Not necessarily stacks, but a bit, otherwise you're not really giving it its best chance to work. It's hard to fit in, but the beauty of it is you can do 15 mins in your jimmy jams - I think they count as "loose comfortable clothing" :))

Oh and I'd see if you can go for a lesson or two with a Ride With Your Mind / biomechanics coach (or even a simulator lesson with a RWYM / biomechanics coach) as you may find that you're in a cycle of compensating and not using certain muscles properly to hold your position, which can spiral into more backache / less stability etc. Just worth a reminder sometimes as our bodies slip into habits we don't realise we have!
 
Chocy said:
Callanetics (sp?!) or swiss ball work is dab for core
At my yard wee do a 'fitball' class on min night its swiss ball based with some pilates & callanetics thrown in & omg its agony but worth it!
Few wks after starting instructor mentioned how much better my position was & she had no idea I'd bn doing the class
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Ditto Callanetics - I have foudn it improved my riding a great deal in a short space of time. There are DVD's but I went to a class and the instructor was really helpful at pointing out exercises to do at home.

Jane Holderness Roddam recommends Callanetics in her Rider Fitness book too.
 
Batgirl said:
Can I recommend actually going to a pilates class before following a video, as with gym balls unless you are doing the exercises properly you are often not engaging your core (think of it like forcing a horse into an outline instead of getting it to work properly from behind). Unless you can be sure you are doing the exercises correctly you are much less likely to benefit. They are such small movements and exercises engaging specific postural muscles, it is not like picking up a dumbell. If you can find an equine practitioner that teaches pilates all the better :)
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Ditto. You need a good instructor. I tried pilates at Uni and found it boring, because it was a beginners class, and as a regular rider, you'll probably find your core is stonger than Average Joe's anyway. By getting a good instructor who will challenge you you really should feel thge difference. Plus, a regular class makes sure you spend at least an hour a week on it! ;0)
 
One way I have found of exercising core muscles during the day is an exercise chair called the Back App. It makes you continuously use your core while you are sitting a bit like a swedish ball.:):)
 
Alexander technique works for me. It's more raising awareness of your balance and the tension held in your muscles which stops your body from operating efficiently. :) its made a huge difference to how I move and to my overall posture.
 
A few years ago I had no seat and no core stability. I started doing pilates once a week as my instructor (then also boss) organised sessions with the local physio / pilates instructor. This combined with lessons with the same riding instructor / boss on her mechanical horse, followed by the occasional lesson on a real live one, totally changed my riding and made me stronger and more effective. I can tell I'm less effective these days, having given up pilates and only affording mechanical horse lessons once in a blue moon - I feel less strong and less able to take the correct position to be effective as I'm just out of practice.

I know I was lucky, but I reckon if you can use one or more of those (but especially the pilates - even better if you can find horsey people who do it!) then it can really help.
 
TrasaM said:
Alexander technique works for me. It's more raising awareness of your balance and the tension held in your muscles which stops your body from operating efficiently. :) its made a huge difference to how I move and to my overall posture.
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I have heard a lot of good things about Alexander technique but I haven't tried it myself. My thing is yoga which develops strength as well as felxibility. Also I like the Back App chair which I find allows a gentle but constant strengthening of core muscles while working at a desk. :)
 
Mike Dilke said:
One way I have found of exercising core muscles during the day is an exercise chair called the Back App. It makes you continuously use your core while you are sitting a bit like a swedish ball.:):)
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Ive just looked up these chairs on the internet, they sound ideal. Only thing is they are £600+!

Shame as I would have got one for work.
 
Mike..I suspect that the chairs make you hold your body/spine in a correct position so net result is similar to AT. If you look on the internet you will find instructions for the semi reclined AT position. It's a great way to relax your whole body and might be worth trying after you do your yoga exercises. Quivering muscles when you do this is a good thing..it's the tension leaving apparently.
My teacher does not ride but is really interested in how the horse and rider work in unison. Silly things like realising that we are also balanced diagonally not just the horse and all movement coming upwards from the foot and back from the hand and up through the head. What was quite a shock to me was how far off the mark I was when I thought I was standing straight. If it felt right to me it was almost definitely wrong.
I had started to get bad headaches and neck pain after riding lessons because I tended to hold my head to the left but I am very right sided. It's a work in progress but I'm learning to do body checks and identify tension and apparently I've grown taller:) it's really helped my recovery from a broken collar bone too :)
 
Anything that correctly works stomach muscles. It was only after pregnancy & birth, when despite staying very active I obviously didn't still have a 6 pack, that I realised just how much I depended on strong stomach muscles for posture, let alone core stability when riding.
 
djlynwood said:
Ive just looked up these chairs on the internet, they sound ideal. Only thing is they are £600+!

Shame as I would have got one for work.
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Yes they are expensive - I spend a lot of time sitting on mine so I found it worth it and it does help my core. Unfortunately it doesn't produce a six pack or help me lose weight but it does keep me active while sitting.:)
 
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