Exercises to help my position and built up core?

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MagicMelon

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Since having a baby last year, my core strength seems to be rather pants - I assumed with riding again, it'd come back but it hasn't really. Does anyone know of any specific exercises I could do to help?

My other issue is my position in general, Im fed up of it, its been years worth of bad habits! I lean forward to much and my shoulders are always pushed forwards as well. In my last lesson, I kept getting shouted at to sit up with my shoulders back but I simply couldn't do it - my body just doesn't seem to be able to do that! I try every day at home thinking even to lean back, but its just not becoming natural. I got away with it when competing my last horse as he was a compact, upright type but my new horse is a very big WB who I struggle to hold together so its just emphasised my bad position habits! It doesn't help that I have a dodgy shoulder and hip after a fall, which I am waiting for physio for. But meantime can anyone recommend any exercises specifically (off or on the horse) to help me with my issue??
 
Hello

I have similar problems with position, have a look on a website called personal best with Louise broom, she is a physio and BHSAI and has a few exercises on her website. I Also recommend her if its her you.

Off the horse
To improve the sitting up/opening up your chest, I roll up two beach towels into a cylinder shape put it on the floor and lye with knees bent feet on the floor, with the towel about half way up your back (long ways so the towel fits between your shoulder blades) and place arms out to the side palm upwards to work your chest/upper body and shoulders and jus feel the stretch.

To improve core strength and upper body/neck strength, I lye on the floor face down, arms down with palms to the floor at your sides, lift your arms from the floor, lift your chest but keep looking the the floor and also feel like you are lifting your stomach from the floor. Hold for 5 seconds and then relax do these in reps of 5 or ten a couple times a day

On the horse
Whilst your warming them up in walk, put your reins in one hand and reach up to sky, circle your arm and rotate your shoulder to warm up your muscles.
Try takin your feet out of the stirrups and lifting your knee up, out to the side and then place your leg back down to open up your hips.

All these exercises should be done slowly and should be done in small amounts and built up gradually to prevent injury.
Also a good instructor should be able to give you 100's of exercises if you ask them to work on your position

Hope these help
 
When I have had my baby I'm planning on booking a course of Lunge lessons with no stirrups and reins to get my core muscles back and improve my position. I'm also planning to go to the gym 3x per week to build up general fitness and flexibility and I'm specifically going to concentrate on working my stomach.
That's the plan anyway, I'm determinedto be fitter and stronger than I was before, it's a challenge to myself :D.
 
Hi Magicmelon.
I have the exact same problem with my shoulders. I have winged scapula which doesnt help as my shoulders just round forward. I went to a sports masseur who is also a trainee oestopath and she found that my pecs were really tight as well as my shoulder and back muscles. I had two gruelling sessions in which she released the muscles..it sounded like bubble wrap cracking and was quite sore. But afterwards my shoulders felt free and further back. I saw a physio at the same practice too and was given a number of exercises to strenghthen my back and shoulders.

Ive also purchased a shoulder brace. Google 'shoulders back'. they sell them on Amazon for around £40. Its a bit uncomfortable but brilliant for lessons as it really reminds you to get your shoulders back whilst slighty pulling them back too. My instructor commented on my improved position!

For my core I attend pilates lessons and also have darcy bussel's pilates dvd which i do inbetween classes.
 
I had quite a few years off regular riding and I too was really fed up with my position. I got a new young horse last year and I was horrified to see pictures of myself with my knees almost up round my ears! I was also getting cramp in my lower legs which I put down to my new dressage saddle which is lovely, but very much tries to put you in the correct position. In fact I was gripping with my knees and I just felt really unstable which was affecting my confidence.

I booked quite a few lessons on my instructor's schoolmaster as I wanted to work on me, not my horse. The difference has been amazing, and I haven't had cramp since. I spent a lot of time working without stirrups, not on the lunge, but the horse is very quiet and well behaved so that wasn't an issue. When I say a lot of time, I mean it - around 35 mins out of 45 mins lesson. I certainly felt it the first few times. Also did exercises trying to keep my knees away from the saddle etc.

Although my position is still not perfect, it is much nearer to how it used to be and I feel so much longer in the leg and more secure. I'm still having the occasional lesson on the schoolmaster to keep me in shape. Be very specific with your instructor that you want to work on you, not the horse. Good luck. :) x
 
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MagicMelon said:
My other issue is my position in general, Im fed up of it, its been years worth of bad habits! I lean forward to much and my shoulders are always pushed forwards as well. In my last lesson, I kept getting shouted at to sit up with my shoulders back but I simply couldn't do it - my body just doesn't seem to be able to do that! I try every day at home thinking even to lean back, but its just not becoming natural. I got away with it when competing my last horse as he was a compact, upright type but my new horse is a very big WB who I struggle to hold together so its just emphasised my bad position habits! It doesn't help that I have a dodgy shoulder and hip after a fall, which I am waiting for physio for. But meantime can anyone recommend any exercises specifically (off or on the horse) to help me with my issue??
Click to expand...

I have the same problem - years of bad habits have made me have a bad position and pore core, and so I really struggle with sitting up properly and being correctly balanced, I noticed I actually end up gripping slightly with my knees, and tipping forwards so I am so unstable...I (like you) got away with it on previous horses as they were built very uphill, however my current horse is very downhill naturally, and I am really struggling with my flatwork - I have similar issues where I really try and concentrate on my position (have been doing for months) but it doesn't seem to yet come naturally to me! So I shall steal the advice anyone gives on here ;)
 
Hello :)
From my experience, the best way to approach these issues is to put together a training plan that you stick to for at least 3 months.
I'm a riding instructor and focus on rider-centred training and noticed that although some riders with core weakness and upper body issues often find great exercises that do help, they either don't carry on for long enough to see results or chose to work on the wrong part of their body first.

I would really recommend a visit to a good physio or chiropractor who will give you an idea of your individual movement patterns. Once you know them, you can put together an exercise plan that addresses the issues in an all-round way. Focusing on just shoulders or just your core is rarely successful in the long run.

When you know exactly what you need to change in your body to improve your biomechanics off horse, you will notice that 99% of those changes apply to your riding posture.

You can make a little experiment. Set a video camera running and walk towards it and away from it. Then do the same side-ways. The same jogging and the same "skipping" as if you were cantering on your own feet. Then re-watch those clips and check for the way you use your joints, the way you distribute your weight throughout your body, the way your hips move (or not!) while you walk and jog. Check which leg you start skipping with, which one pushes, which one carries without thinking about it.
When you walk, do you lead the movement with your upper body or your hips...

A lot of riding posture habits can be worked out on like this, then you make a list, you make a plan and get them sorted with a help of a chiro or physio :)

It usually takes minimum of 3-6 months to alter posture habits. Pilates is fabulous not just for core but for awareness and I would recommend it as a starting point after some form of movement assessment.
 
viola said:
You can make a little experiment. Set a video camera running and walk towards it and away from it. Then do the same side-ways. The same jogging and the same "skipping" as if you were cantering on your own feet. Then re-watch those clips and check for the way you use your joints, the way you distribute your weight throughout your body, the way your hips move (or not!) while you walk and jog. Check which leg you start skipping with, which one pushes, which one carries without thinking about it.
When you walk, do you lead the movement with your upper body or your hips...
assessment.
Click to expand...

Excellent advice. I had a session with an Alexander Technique practitioner. She helped me identify that when I stand still most of my weight is on my left leg. This had been translating into riding ie I was slightly lopsided..hence I was often loosing my right stirrup. You can try the test at home. Walk around for ten seconds and just stop and stand naturally and take note of how you are standing and if either leg is taking more weight than the other. Simple things..!
 
Definitely have a couple of remedial massages, im another whose pecs were tight after damaging shoulders in various falls over the years, i know the bubble wrap, popping feel as well :eek::eek:and it was bloomin sore during the massage and for a few days after, but the difference was amazing and ive not had shoulder pain since
 
Alongside my regular riding lessons I have been running and doing some exercise DVDs. Everything is easier if you are fitter, there is a lot of emphasis on core strength (and cardio) in the DVDs and I haven't had to pay for gym membership or Pilates lessons or anything like that, just the initial outlay to buy them. Also once I get in from doing the horse after work I can't be bothered to go out again.
It is pretty good - I can now see my obliques and the top bit of my six pack :rolleyes: (have to lose the fat that is covering the rest of it) but since I have got fitter it has been easier to hold whatever position my instructor puts me into. I am also actually doing stretching from the DVDs which is good for riding because I have really tight hips. Also I can help my horse more, being less of a lazy toad than usual.
 
I dislocated a shoulder after a fall a few years back, and the physio at the hospital showed me an exercise she said was for developing core strength. It is very simple and quick, and I still do it several evenings a week as I am sure it has improved my riding position.

All you do is, balance on one leg whilst lifting the other leg off the floor, with the knee out in front of you (ie don't just lift your leg backwards, that's too easy.) Try and hold the position for 10 seconds. I can do it now, though it is still harder on my left leg than on my right. I sometimes add to it by bending the leg I am standing on a few times, to exercise the knee joint.

I think it worked for my poor shoulder because unless you get your shoulders straight and back, and hold your body erect, you can't keep the balance.
 
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