Tipping forward/over arching the back??? Help please

[Ginn]

Have been getting mother to video all my lessons and schooling sessions recently and one thing I am really aware of yet am struggling to correct is my position in the saddle, particularly that I seem to sneak back into my old polo habits (tipping forwards, not actually sitting on my backside, shoulders "slumping") coupled with what I think is my futile attempt to resolve it which actually results in me arching my back and pushing my arse to the back of the saddle, having an incorrect pelvic tilt etc.... Sister who is training as a physio has scrutinised me and observed I am correcting the "polo poise" by drawing my shoulders up and back but then it puts me in a two point seat which I then plonk on the saddle thus giving me a light seat with my ar$e flapping around too far back and the cycle goes on....

She then assessed me off the horse and apparently my hamstrings are far too short and tight (I am 8in from the floor when attempting to touch my toes), my back has absolutely no suppleness at all with barely any mobility in the lumber regions (i.e. all spine mobility is coming from higher in my back which would explain the achey shoulders etc) and she described it as feeling like I had a rolling pin (solid muscle) running down each side of my spine. Add to that the fact that she has, and I quote, "never felt such tight hip flexors" and you can sort of see why I am struggling to correct my posture on (and off!) the horse and I feel it is really affecting my riding, particularly my seat and aids.

Unfortunately she has learnt assessment but not yet treatment and she felt that there is no point in seeing a physio/chiro until I can break the cycle as I'll just be undoing all their good work as its all become habit (thats what 6 hours a week playing polo for 2 years will do for you apparently!). She suggested trialling 6 weeks of stretches and exercises before, during and after exercise to try and do this, then following-up with some physio if needed.

So any ideas of simple exercises and stretches I can do on and off the horse to start to retrain and redevelop the muscles in a more effective way and break the bad habits and consequential cycle of reinforcing them I have ended up in??

 

[SpottedCat]

I would disagree with your sister - any decent chiro/physio worth their salt will treat you and give you follow up exercises to do as 'homework' between sessions. Until you have released the muscle spasms you don't yet know you have got (!), you will struggle to see any real improvement I reckon.

I have loads of exercises, but really, I reckon you'd be better off seeing someone and getting a set tailored to you, not the ones tailored to me!!

 

[Tnavas]

Agree - Chiro should help sort out and give you exercises to do to improve the suppleness of your back.

A riding exercise to do, feet out of stirrups bring knees up to pommel of the saddle, has you sitting on your butt in just the right place. Then gently bring legs down to riding position keeping bum in place.

For shoulders - instead of theinking shoulders back, think shoulder baldes closer together.

Lift hands to shoulder height and bring finger tips together in front of you, then move elbows back and feel your shoulder blades flatten. This exercise puts your shoulders back without the tension that usually results with rider putting shoulders back.

 

[chestnut cob]

IMHO your sister is wrong!

I went to see an osteopath earlier this year because I was having all sorts of aches and pains, and was tight when riding. She gave me an hour's treatment plus a whole list of specific exercises to do, tailored to my issues. I had another session 2 weeks later and have not had to go back since (yet?). She was very insistent that I do my exercises every day but you need someone to release the sore muscles in the first place.