Ideas / exercises to isolate core?

[Fruitcake]

I seem to find it really difficult to use my core without my other muscles joining in! I have hypermobility so do tend to 'hang on' to my muscles and tend to tense when riding. I think that, perhaps, I use my stomach muscles rather than my centre. I don't think I have poor core strength as such- more that I don't have much control over it!

I have read the Sally Swift Centred Riding books and found them helpful but still struggle to 'feel' my centre whilst everything else is relaxed!

Any ideas on how to practise isolating my core and using it without tense hips and shoulders? (On or off the horse!)

 

[Bede]

Pilates is great. It really gets you tuned in to what different bits of you are doing. I found unmounted much more useful than mounted

 

[Art Nouveau]

I second the pilates. I have hypermobility (EDS) too and have just started using the Pilates 10 minute beginners DVD. I've already noticed a difference in my posture from learning how to engage and use my core muscles correctly

 

[nianya]

Yoga is good too for helping you learn to isolate muscle groups. The other thing I've been told to do (for any muscle group) is to really stretch before you try to work out and/or ride. Because if other muscles are already too tight to start you can't isolate anything. Seconding the doing it unmounted though. You may have muscle memory in the saddle that you will have to change and it's easier to start on the ground.

 

[Art Nouveau]

I'd be cautious with yoga as it can exacerbate hypermobility issues. My consultant has told me not to go to yoga classes and if I go to a Pilates class I have to choose them carefully. My last class I left as the instructor did more 'stretchy' than strengthening exercises and I'm stretchy enough already!

 

[Lemonpolo]

I am hypermobile as well. I have also been told that yoga would make things worse. I was very lucky to get on a rehab trial in about 1999 and to be in the specific group not the general. I was taught to activate my inner core. Basically you lie on your back with your knees bent and, errrr, draw your pelvic floor/internal muscles up. If you hold your sides you can feel the inner abdominal muscles activate. There were loads of steps after that to further strengthen them. No idea if this went any further than the trial but it has made a very big difference to my back until I got pregnant! I would talk to an expert (physio, chiropractor, osteopath and one that specialises with hyper mobility) before you do anything though as the wrong exercises will make it worse, I am sure you know that already though.

 

[Fruitcake]

Thanks for the replies. I have tried both yoga and pilates in the past. I liked the yoga (I think, mainly because I was OK at it- due to stretchiness rather than any actual skill!) but I don't think it did anything for my co-ordination or awareness of my core. I didn't like the pilates class I went to but I think that was probably down to the instructor and the style. It was very upbeat and more like an exercise class I thought. Lots of stretching and shouting from the instructor in time to the music. Not what I ecpected. I do like the idea of a DVD though. Might try that.

The alternative twist on the pelvic floor exercise sounds good though. Off to try that one. What are the steps after that to strengthen the inner abdominal muscles once you've found them?!

 

[Bede]

Maybe you could find a Pilates instructor who does 1:1 lessons rather than classes. This was how I learned it; no music, no shouting, all very slow and controlled. To be honest I don't really see how you could learn the basics without being under an instructor's beady eye and corrected when you get it wrong. A person shouting from the front of the room will not know if you're doing it correctly or not. Individual lessons are expensive but ( I think ) well worth it

 

[Primitive Pony]

Agree that it's all about the type of pilates and individual lessons to start with. I tend to be hypermobile and have all sorts of back pain. Pilates had previously done little for me until my osteopath suggested it again - but said do 1-1 initially. 6 months on of only once a week (and I usually skip the homework, I'm ashamed to say...) and my core is so much stronger, and back much happier! - I have found muscles that I couldn't use at all previously as there didn't seem to be any connection from them to my brain...! - now able to ride without lifting and tensing my shoulders almost constantly. So highly recommend!

 

[Lemonpolo]

You basically build up movement very slowly into the exercise. It does take weeks but taught me to activate them and use them all the time. I have the sheets with the instructions somewhere, if you want I can try and find them, scan then and email them to you at the weekend. Drop me a PM with your email if you want them.

 

[Fruitcake]

You basically build up movement very slowly into the exercise. It does take weeks but taught me to activate them and use them all the time. I have the sheets with the instructions somewhere, if you want I can try and find them, scan then and email them to you at the weekend. Drop me a PM with your email if you want them.

Thanks ever so much!

Have PMd you.

 

[Fruitcake]

You basically build up movement very slowly into the exercise. It does take weeks but taught me to activate them and use them all the time. I have the sheets with the instructions somewhere, if you want I can try and find them, scan then and email them to you at the weekend. Drop me a PM with your email if you want them.

Thanks ever so much!

Have PMd you.