tough to keep pelvis in neutral

[silkrider]

After a few years of riding around with a lousy seat, I believe i've realized that a big problem is that i have been sitting with a severe anterior (forward) pelvic tilt. No doubt the result of years of bad posture and sitting in front of computer. Just standing normal i see my belly dips and my butt sticks out. I've tried to address my posture in the past in the saddle, but i think it is so severly bad that the tightness in my hips and back always brings me back into a forked/perched seat with pelvis tilted forward. My lower leg has always been very unstable, i think because of my perched seat.

So I tried sitting in the saddle with correct pelvic neutral, and realized it took straining all my core muscles not to mention feeling severe tightness and even pain in my left hip flexors just to sit there. Let alone try to ride the horse.

The last few weeks i've begun a stretching program. But seriously, it seems to be quite a daunting task to try to fix this. And riding really is a chore, because every time my seat follows the horse at the walk, my left leg/hipflexors are so tight that either my leg bounces off the side of the horse on its own, or if i try to keep it draped by its side, i have to endure a fair amount of pain through my hip. I'd say my hip flexors/associated musscles need to untighten by like 2-4 inches. I wonder if that is even possible.

Anyway, was wondering if anybody else had fought through this? I'm going to try an intense stretching/workout routine and see if i can make any headway. I'm 40 by the way and started riding just in last few years.

Thanks to anyone who has any words of wisdom.

 

[highlandponygirl]

A few years ago I had some lessons with a good instructor and my position was one of the first things she noticed. I did a good few lessons with no stirrups, good way of stretching and developing the correct muscle for a good position and balance. I did this alongside in-saddle excersises, eg...the bicycle, move your legs as if you are riding a bike, also you can do the swing leg one, swinging your legs back and forth, unilaterally... Those excersises really helped me get my @ss glued to that seat. I also did some lessons on the lunge, hands behind back at all paces, a good excercise as keeps your shoulders back at a natural posture, especially if done without stirrups to achieve a good classical position.

 

[TrasaM]

I'm also a newish rider but I've got a few years on you 50+
Yes I've also had a problem with my hips mostly caused by being very right sided. Mine caused problems right up through my back and I ended up getting headaches after riding due to tension in my shoulders. Attempts to lift my leg outwards to stretch would result in muscle spasms in my hips.

I started doing Alexander technique lessons and it really helped. It made me more aware of correct posture and where I was holding tension. But the main benefit was re learning how my body should move and when it was balancing correctly. We pick up all sorts of bad habits so the bad posture becomes what feels normal to us and it's hard to correct on your own. When my AT teacher first asked me to stand up straight he laughed and said 'the queen isn't in the room there's no need to stand to attention' lol.
It's a really interesting discipline and requires no strenuous exercise or stretching but is all about allowing our muscles to relax and attaining correct posture and alignment of the spine.
I've not tried pilates although I've been told it really helps as well.

 

[TrasaM]

A few years ago I had some lessons with a good instructor and my position was one of the first things she noticed. I did a good few lessons with no stirrups, good way of stretching and developing the correct muscle for a good position and balance. I did this alongside in-saddle excersises, eg...the bicycle, move your legs as if you are riding a bike, also you can do the swing leg one, swinging your legs back and forth, unilaterally... Those excersises really helped me get my @ss glued to that seat. I also did some lessons on the lunge, hands behind back at all paces, a good excercise as keeps your shoulders back at a natural posture, especially if done without stirrups to achieve a good classical position.

I've had to do these exercises too. Really helped but had to keep decramping my hip and butt muscles lol. I'm back to riding without stirrups too and it really helps me.

 

[La Fiaba]

I can recommend those 'gym balls' or 'balance balls' (whatever they're called!) as a great way to improve your core muscles for riding.

 

[SuseP]

I would definitely try the pilates route, the basis of which is correct posture and learning to maintain it. Good luck!

 

[Django Pony]

One tip I was given was to imagine that there is a piece of string attached from the point of your hips to the tip of your horses opposite ear! Sounds wired I know, but it always helps me "tuck my tail in" and has the added bonus of helping to stop you collapsing on the inside when turning.

 

[Countrychic]

Have you been to a chiro? That might help you? Ive had lots of pelvis and hip problems but they are getting better with regular chiro. I'm trying to work out why I'm riding normally with my right leg but with my left I'm bearing all my weight on the very outside of my foot? It's really uncomfortable and I'm very aware of it but I can't seem to correct it

 

[hrimfaxi]

I am 22 and since I was about 13 or 14 I have had hip pain during and after riding. Recently it got quite bad, for example after a 45 minute lesson in a dressage saddle walking would be very painful for a few days.

I too have very tight hip flexors which tightens up my seat. I also have weakness in my left hip particularly which means I use my left seat bone and leg much less effectively.

I found a physiotherapist near me who specialises in posture awareness and body control, and also rides. She runs Pilates for horse riders sessions and they have been fantastic.

As I have a young and spooky horse, I don't feel comfortable doing much no stirrups work except a few minutes at the end of the session. So for me, the exercises out of the saddle are hugely important.

 

[tallyho!]

Rome wasn't built in a day.

Just keep going with the suppling exercises... It will soon come and become natural for you. Your body takes time, our ligaments and tendons are hard fibrous material with little blood supply and it takes a long time for them to stretch.

You can practice it when walking too so it helps speed things up... Try walking with an imaginary £50 note between your butt cheeks, and you have to hold on tight as its mighty windy! Your pelvis will automatically tilt backwards. Try it now sitting down! If you are close to someone they may think you are stifling a fart but who cares.

Practice this as often as possible.

You will find if you have knee and foot problems or even hip problems, this will improve as this technique automatically aligns you spine and all you have to do is let your spine relax and unfurl in a new upright position. Don't crane your neck, allow it to sit atop your spine.

Good luck!

 

[highlandponygirl]

Countrychic... "I'm trying to work out why I'm riding normally with my right leg but with my left I'm bearing all my weight on the very outside of my foot? It's really uncomfortable and I'm very aware of it but I can't seem to correct it "

I riding similarly a few years ago too, but a few months before I had broken my big toe on my left foot and it was almost like i was scared to put weight on the ball of my foot so I was trying to compensate just as you were or trying to do it with as little contact on the stirrup as possible which
made my weight tip to the right and use my right leg stronger etc.
Could you have injured your foot?

 

[GeeUp&Go]

Im a hobby rider at the minute. I find riding stirrupless uncomfortable. Bareback seems to help me more, as its a bit squishier, narrower and warmer (to relax muscles). That shoould help stretch your muscles. I knew someone who sat like you. Try putting a piece of paper towards the back of the saddle. It will blow away if you are perched forwards!

Have you heard of the exercise called the plank? get a gym type person to show you. If you do it infront of gym mirrors you can see what your pelvis is doing, and discover how it feels when your back and pelvis are properly alligned. (esp your core)

If Im honest, you probably just need to get your core and back a lot stronger to help with your posture, so dont neccessarily expect a quick fix!

 

[Rachellouise1]

I was very weak in my core and have a bad back too. I see a fantastic chiropractor and I go to Pilates. Have to say its never been better!!!! Pilates is a slow burner but worth it, good luck xx

 

[suzi]

I am in the same position.

Having had years of lessons feeling tipped forward when I ride and instructors telling me to sit up or sit back I rode a friends horse for 20mins as I was doing a dressage test the next weekend and the first thing she said was

Sit up but tuck your tail in so you're not so perched. Then 2 secs later 'my god your muscles and hip flexors are tight'

She's an instructor so has given me exercises to do both riding and using a gym ball.

It also explains some of the lower back pain I get when riding as when I was 'sitting up' I was arching my back not actually sitting up.

 

[weesophz]

i have the exact same problem, so ill be following some of the tips others post!

 

[Norfolk Pie]

Not read all the replies, sorry if already been said!

I address independent movement of pelvis in first lesson with every client. invariably they suddenly get why they tip back or forward, but few people do seem to teach it.

Having assessed them in walk, I hold the horse and ask them to place hands under seat - palm upwards, to find their seat bones (everyone says they can feel their seat bones, but they can always feel the difference at the end!)
Having understood where they should be, I get them to put hands on top of hip (below ribs, not hip joint) and tilt their pelvis forward and backward.
Having gone to horses inside out conference last weekend, and watched Andy Thomas (world class squad physio) I now get them to then cross their arms - hand to opposite shoulder- and move their pelvis independently (as little movement as possible through shoulders / ribcage etc) i find the crossed arms really helps, very useful tip!!

Then I get them to think about where they are on seat bones when they move their pelvis.
Then I ask the horse to move on, often getting rider to close eyes, and try to maintain neutral (and vertical upper body) by use of core, not by tightening / coming up through shoulders or seat.

Oh, often I also start with leg exercises, to try and get a little more freedom through hip joint etc. I encourage em to do those at home, but also to see a physio in most cases, and to go to Pilates!

Hope that may help - great post, will watch with interest as always need new ideas!


Ps you can do a lot of this on your own, but a good physio would be helpful in getting you know where neutral is - I know it can feel way too far if you have quite an angle as your normal position.

 

[1stclassalan]

I taught myself to ride - no hang on and not be thrown off - when still a child - in fact I rode cows first and was once chased by an irate cowman that would have made a good draghunt! I digress!

About age 35 I began to learn again and asked the instructors to forget my experience - they said that they wanted to ignore it anyway! We just happened to live very close to the finest dressage school in the country at the time - one of the best in the world - so as you'd expect the training was gruelling for someone who'd only ever ridden like a cowboy or cossack! I went through agonies and bear in mind that in those days I'd class myself as "militarily fit" - I worked 12 - 14 hour days running a building contractors and would often shovel 14 cubic years of ballast into my very own concrete mixer in a day then tip it out and lay it - to do the same thing the next day. I could do claphands push ups and benchpress 200lbs - more than my body weight!

I think you will find changing your hip posture immensely difficult - given normal fitness and lifestyle - do you want to embark on a Jessica Ennis programme? No? Thought not!
Correct hips are much easier when you have the stomach muscles of a lizard! Hahaha

 

[Goldenstar]

I would definitely try the pilates route, the basis of which is correct posture and learning to maintain it. Good luck!

Me too it's very useful for riders.

 

[silkrider]

Thank you for all your replies. The good news is after just sitting in the saddle for 30 minutes with neutral pelvis, it became much more familiar and even a happy place. So finding and staying in neutral pelvis doesn't seem to be quite as hard as i thought it would be. The bad news is i've had 5 instructors and none of them have worked with me on this. I've always thought i must be sitting wrong in the saddle because its always felt awful. If you google pelvic tilt you can find alot of good excersises for strengthening the core and stretching the hip flexors.

My left leg cant stay on the horse and bounces on and off everytime the horse moves as my hips follow the horses motion. My horse is so dull and behind the left leg aids poor guy must think i'm nuts for bumping his side every 2 seconds! But hopefully with time this will get better.

 

[canteron]

After a few years of riding around with a lousy seat, I believe i've realized that a big problem is that i have been sitting with a severe anterior (forward) pelvic tilt. No doubt the result of years of bad posture and sitting in front of computer. Just standing normal i see my belly dips and my butt sticks out. I've tried to address my posture in the past in the saddle, but i think it is so severly bad that the tightness in my hips and back always brings me back into a forked/perched seat with pelvis tilted forward. My lower leg has always been very unstable, i think because of my perched seat.

So I tried sitting in the saddle with correct pelvic neutral, and realized it took straining all my core muscles not to mention feeling severe tightness and even pain in my left hip flexors just to sit there. Let alone try to ride the horse.

The last few weeks i've begun a stretching program. But seriously, it seems to be quite a daunting task to try to fix this. And riding really is a chore, because every time my seat follows the horse at the walk, my left leg/hipflexors are so tight that either my leg bounces off the side of the horse on its own, or if i try to keep it draped by its side, i have to endure a fair amount of pain through my hip. I'd say my hip flexors/associated musscles need to untighten by like 2-4 inches. I wonder if that is even possible.

Anyway, was wondering if anybody else had fought through this? I'm going to try an intense stretching/workout routine and see if i can make any headway. I'm 40 by the way and started riding just in last few years.

Thanks to anyone who has any words of wisdom.

Lots of good ideas, but also I can highly recommend finding someone to straighten your pelvis. Pelvis's rotate on 3 different plane and in most people at least one of these is out. You cannot really work your way through this, you have to have it straightened by someone who knows what they are doing, then you will find it possible to start to work towards your aims!

 

[dianeholmes]

If you can find a centred riding instructor that should help. We are lucky to have one on the yard and she spends a lot of time on your position and how your body feels. Lessons are quite sedate but detailed. I have benefitted from her help with my pelvis position.

If you are interested there is a website where you can look up where they are based. I also find Sally Swift's book "Centred Riding" really good.

 

[only_me]

Avoid sit ups if your hip flexors are tight. Definately try Pilates as that will help you find your centre of balance and correct your pelvis into a natural allignment. It also sounds as if you are weak around the hips so a good hip strengthening program (with emphasis on extensor training) should help.

Another way of looking at it is it might not be that your flexors are tight but that your extensor are weak!