with Lisa Champion MSc (exercise science)
Riders should be thinking about their posture and daily movement habits all day/every day. You’ll have a much better chance of sitting well on the horse if you are sitting and standing evenly off the horse. But, because poor postural habits are so common and entrenched, this rarely occurs.
The most common problem with our posture is the dreaded slump. Slumpers have rounded shoulders, a head that droops a bit forward and sometimes lose their bottom to a flat land out the back. If you are not a slumper, chances are you are a swayback. This means you stick your butt out a bit, have a pronounced arch in your lower back and probably stand with your toes rolled out. On top of either slumping or swaying, you most likely have one leg that you prefer to stand on all the time which makes you a ‘sideways curver’ as well! Stand with one knee bent, and then the other. You’ll quickly feel which side you like to curve to (for example, if you like to stand with your left leg straight and your right leg bent, you are a right sideways curver).
With years of poor postural habits under our belts, it becomes very difficult to sit straight and evenly on the horse. You’ll fall into your habitual patterns and, without strategies to break the habits, they are difficult to change. So, start by increasing your postural awareness off the horse. This will lead to you catching yourself falling into your habitual patterns on the horse. The stretches that follow unlock entrenched patterns and free your body to find a more stable and aligned position. This can be likened to ‘taking the hand brake off your body’. Don’t be afraid to stop mid-ride and do a stretch, especially if you can feel (or if your instructor can see) that you are slipping into old habits.
Slumper Reliever
If you have a tendency to slump, simply clasp your hands behind your back, open your chest and gently lift your arms until you feel a satisfying stretch across the front of your body. Relax your shoulders and slightly tuck your chin down. Imagine that your arms are lengthening away from your back. Hold for 30-60 seconds, taking a few deep breaths. Relax and repeat one or two more times.
Swayback Reliever
If you are a swayback, cross your hands in front of the body and grab hold of either side of the saddle. Tuck your chin into your chest and round your shoulders and, without moving your hands, pull gently upwards to increase the stretch. You’ll feel a lovely pull across your upper back and shoulders. Hold the stretch for 30-60 seconds, taking a few deep breaths. Relax and repeat one or two more times.
Sideways Curve Reliever
Stretch your arm up and over your head, leaning just slightly over your mid-line. Imagine that your hips are stretching down, away from your long arm, while remaining firmly anchored in the saddle. You’ll feel the stretch all down your side. Hold for 30-60 seconds, taking a few deep breaths while you lengthen the stretch, then relax. While this stretch is best done on the side you curve towards, it can be done on both sides to really open up the body, allowing you to sit straighter and taller.
Stretching tall
A wonderful stretch for all riders. Start by stretching your arms out in front of you. Place your right hand over your left, then close your palms together. Now lift your arms directly over your head, without allowing your back to arch. Keep your spine balanced as you lengthen the arms up and away from the hips. Imagine your hips are sinking down into the saddle, away from your outstretched arms. Relax your shoulders – try not to let them rise up as you stretch. Take a few deep breaths while you hold the stretch, then relax and repeat, switching to left hand over right.
After these stretches, you’ll feel more open through the shoulders and chest and looser in the upper back. So, take the hand brake off your body! You’ll feel great and it will allow you to sit taller, straighter and more stable on the horse.
* All stretches taken from Riding from the Inside Out ©2003 by Lisa Champion