Strengthen Your Back

So following on from last week, how many of you have been stretching your chest out???

Good, now we have to work on strengthening those back muscles particularly those that hold your shoulder blades back-The Rhomboids and The Serratus Anterior.

Trapezius-Rhomboids-and-Serratus-Anterior-smaller

The rhomboid major (there is also a minor) helps to hold the scapula (and therefore arm) onto the ribcage. This means it helps you to keep a good upper back posture. Also involved in this are the serratus anterior and the pectoralis minor* (*this is what we stretched out last week).

Both major and minor rhomboids retract the scapula, pulling it towards the spine. If your Scapula is not held towards your spine, your elbows will stick out when you ride– think chicken wings!

The Serratus Anterior Muscle help us to move our arms multi dimensionally. Think of these as the muscles that help you to give and take with the reins. They originate in the upper ribs and insert into the scapula. As they are attached to the ribs they are also used when we breathe, enabling the ribs to open out fully to draw in more oxygen.

So as you can see if these muscles are not activating correctly, you will struggle to keep your shoulders back, your elbows may stick out and you will find it more difficult to communicate down the reins to your horse’s mouth. You may also be breathing more shallow and taking in less oxygen. Oxygen powers your brain, muscles, organs e.t.c and I’m sure many of you know that your breathing rate has a huge effect on your horse too-Shallow Breathing =Tense Horse.

So now let’s get them activating!

 

The Shoulder Drops Exercise.

Lying on your back, knees bent, feet flat on the floor. Put your arms straight up in the air, palms facing each other. Reach your right arm up as high as you can, and then let it drop. Repeat on the other side. Do 10-20 reps each side. This really helps to loosen off the shoulder blades.

https://youtu.be/hMngelJALX0

 

Now to activate them. Up and Out

Standing up straight, take your arms up in front of you and then out to the side. Whilst doing this try to keep your shoulders relaxed. Do 10 – 20 reps

https://youtu.be/TXJG_ATZjQo

 

Shoulder decompression.

On all fours, try to press down between your shoulder blades, this will make your shoulder blades pop up. This can also be done against a wall. Do 10-20 reps.

https://youtu.be/sAyz2W4qF58

 

Let me know how you get on!

 

 

Struggle to keep your Shoulders Back?

So I'll be honest this is a little bit of a pet hate of mine. Not that I'm saying I am some far superior rider that has no faults whatsoever-far from it! But, I suppose it's because it is one that many people try and fix the perceived problem with their horse usually with gadgets e.t.c.

Many riders struggle to get their horse off the forehand and therefore working properly from the back end- all that power lost from those delicious rump muscles on your trusty steed! Anyway, usually to fix this there will be all manner of gadgets, attached to various ends whilst on the lunge and ta dah the horse comes off his forehand. Rider gets back on board...........................

When I attended Jon Pitts Coaching course he did an excellent demonstration of this utilising event rider Emily Phillips. Emily trotted her lovely and obviously well schooled horse around, we took note of his outline, where the power was coming from in his trot-most definitely from behind, and then analysed Emily's position. As you can imagine she was sat upright, shoulders back, looking straight ahead. Then Jon asked her to round her shoulders a little and look at the floor. Literally on cue her horse went rolling onto his forehand! She sat back up.........horse lifts back up. It really was that apparent. I found this a really powerful lesson. The reason for this as Jon explained is that as our shoulders round the weight of our head transfers to the front of our horse, and that is actually quite a lot of weight! The average human head weighs around 10-11lbs, and we've just lumped it on our horses neck and wondered why he's on his forehand? You try wandering round with 10 bags of sugar on your chest!

So, do you have rounded shoulders? Unfortunately, many of us will spend most of our day sat in front of a desk or standing for long periods depending on our jobs and no matter how much we know we shouldn't, we slouch. I am guilty of this also!

So, there is quite a lot of things we can do to help correct this, namely stretching out the chest and then activating and strengthening what are potentially weak back muscles. So I won't bamboozle you with a hundred new things to do immediately I will set you just one task for now-call it me setting you homework if you will!

We are going to start with stretching those chest muscles out.

I want you to try doing these stretches every day and particularly before you get on your horse and see if it helps you to keep those shoulders back.

  1. Find a wall or a door frame. If you stand next to the wall with your left arm closest to it, place your hand and forearm on the wall, stand with your feet slightly astride I.e left in front, right slightly behind and then look away from your arm, twisting your upper body but keeping you forearm flat to the wall as if trying to look over your right shoulder. You should feel a stretch deep in your chest, hold for 30 secs to 1 min and then repeat on the other side.
  2. Clasp your hands behind your back, arms straight (if you can!) Take your shoulders right up to your ears, roll your shoulders back and imagine trying to drop your shoulder blades down into your back. Do this 5-10 ten times depending how tense your shoulders feel.

205

Voila! A loose chest (oh er!)  should now be yours, and hopefully your horse will have appreciated your effort and lifted his/her front end accordingly.

Let me know how you get on!

You can email me: nicola@equestrianfitness.co.uk or comment on the Facebook Page https://www.facebook.com/equestrianfitnessnicola

Why Train out of The Saddle to be better in the Saddle?

So what are the benefits of training out of the saddle? Well firstly, there is no horse to be controlled. You can focus solely on your own body, what it is doing, how it moves, feels and reacts.

Any areas of tightness or tension can be dealt with better on the ground, additional aids may be needed i.e straps for stretching, massage equipment like foam rollers or trigger point balls to release muscular tension.

Performing additional core work off your horse will have a huge benefit when you get back on board, and particularly if you are a leisure rider and perhaps only ride a couple of times per week, think of all those extra hours you could spend honing your muscles to perform better when you ride.

If your stamina is an issue, say you run out of puff during your lessons, mid way across country or out with the hunt, then additional cardio vascular training will improve this without your tiredness having to impact on your horse.

Of course a full, structured exercise plan will have the most benefit, but if you aren't up for that just some basic stretching exercises to work on your own body's areas of tightness could take 10 mins per day  yet transform your riding.

If you would like some help feel free to contact me, basic plans can be tailored exactly to your needs for just £30!

Biomechanics, Posture and Performance for the Equestrian

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