Help with Shoulders (mine!)

[vhf]

I have some wear and tear, some permanent damage and some ongoing rehab, affecting both shoulders. My position has got to the point that when schooling I am told I look like I am holding a beachball. (I was less complimentary about myself when watching a video!) I know I am trying to protect my shoulder joints, plus there's stiffness and pain to contend with but I am physically capable of better. I was clamping one arm against my body for 2 years so it could be worse, but...
Problem I'm having is 'remembering' to loosen/drop my shoulders, have my arms at my sides, my hands raised, while not tensing expecting pain and concentrating on every other problem I have - before I even think about improving the horse's way of going. Does anyone have any trick/visualisations/ideas that will help please? It's so demotivating and more frequent training isn't an option. (Maybe I could tape someone shouting 'elbows, hands' at me and play it on a loop)

 

[paddy555]

have you looked at the Sally Swift stuff and centered riding? Long time ago now but she had a lot of visualisations one of which may help you.
If you are not familiar google "Sally Swift" there are several links, articles and some Youtube.

 

[Surbie]

How much stretching and strengthening work are you doing? Both through the rehab and also immediately prior to riding?

I have issues with my legs (hips, 1 ankle, 1 knee) and if I don't do stretches before I get on, I am wonky from the get-go.

 

[vhf]

If you are not familiar google "Sally Swift" there are several links, articles and some Youtube.

Not familiar yet - that's tonight sorted, thank you!

 

[vhf]

How much stretching and strengthening work are you doing? Both through the rehab and also immediately prior to riding?

I have issues with my legs (hips, 1 ankle, 1 knee) and if I don't do stretches before I get on, I am wonky from the get-go.

I also have hip issues so am fairly good with the stretching and strengthening. One hip in particular goes into spasm if I don't do my warm-up. Rehabbing shoulder is inclined to strop if I overdo the stretching, the other if I underdo it, so there's a lot of balancing going on!

 

[Kunoichi73]

Bit of a late reply here, but to cue you keeping your shoulders down have you tried some sports/kinesiology tape on the back of your shoulders? You'd feel it pulling if you tried to raise them. I tried this year's ago with a shoulder issue and it did help.

 

[sbloom]

Have a look at the Equestrian Fitness Institute on FB, lots of free videos, and also some stuff in the group 7 secrets of self carriage which is a freebie course for both horse and rider (separately and I think together though confess I've not seen all the videos as it's content I know!).

 

[lynz88]

Tbh I have been going to a PT for my shoulder issues (as well as other issues) and has helped significantly. I will always struggle with my left arm/shoulder due to a collarbone that is bent forward from a fall when I was a baby. I wholly recommend the cost of a good PT that can do proper rehabs (not one that you see at the gym chains). Rehabbing and strengthening the correct muscles that take your own bodily issues into account with proper feedback/coaching to build the neuromuscular connection is invaluable - at least for me where I was starting to go round and round in circles by myself. I also have my own stretching and mobilizations that work alongside the PT sessions that I have to do. Always remember not to stretch cold muscles.

 

[Bonnie Allie]

Go to an exercise physiologist not a PT. They will work on whole of body to allow you to use your shoulders more effectively. I have just had shoulder surgery from an accident, and my exercise physiologist has me strengthening core, legs, glutes, quads so that I can get back on my horse once healed, have great balance and control and not have to use my shoulder excessively.

Check your health fund as well, they are claimable. My chap works alongside my surgeon and physio. It’s a whole of body approach to ensure you have mobility and control and are not “protecting” your shoulder.

 

[lynz88]

Bonnie, I fundamentally disagree. A proper well educated PT will work with the whole body. Hence why I said to stay away from PTs you see in your everyday gym - they will not be able to help. Just like your physiologist, my PT is working on my strengthening of abs, glutes, outer thigh (all to reset my dropped arches and I can say it has made a major difference) as well as shoulder blades, pecs, procepriotation, etc. All of this has helped my shoulder and pelvis issues in particular and have seen an overall improvement in my overall strength, muscle tone, and overall well being. Just like you, it's a whole body approach but you have to shop around. I spoke to several private PTs before deciding and was massively impressed with the one I chose straight off the bat, finding issues and areas that my chiro has mentioned to me about or works on, etc.

 

[Palindrome]

You can buy straps that keep your shoulders back, I don't remember what they are called, may be you can get that but not set it too tight as not to hurt yourself.