Why equestrians need to exercise
“Improve your performance in the saddle…”
Why riding alone isn’t enough
Having a good baseline of fitness in the saddle is important for all equestrians, no matter the discipline, not just for the extra stamina or cardiovascular fitness, but also for the stability, balance and use of limbs independently or isolating parts of the body.
The daily chores involved with keeping horses and the riding itself may feel like you are doing enough exercise but there is so much you could be doing that can benefit you as a rider and improve your performance both in and out of the saddle.
Posture, balance, and core strength as well as cardiovascular fitness play a big role in riding. An unbalanced, uneven rider often leads to an unbalanced, uneven horse, so exercises to help improve these factors will play a big role in improving your performance as a rider.
Equestrians spend so much time working out their horse’s fitness and rehab routines, we pay a lot of attention to our horse’s nutrition and diet. We treat our horses as the athletes they are yet forget and neglect our own fitness and nutrition.
“Keeps us flowing with the horse’s natural movement…”
Muscles used when riding horses
Riding is a full body workout as I’m sure you’re aware of. But let’s pinpoint some of the most important muscles that we use when riding:
Transverse abdominis -
Probably the most talked about muscle group when it comes to riding. But what is it and what role does it play?
The transverse abdominis wraps around your entire abdomen, like a corset or brace. As the deepest layer of abdominal muscle, they play an important role in protecting your internal organs and lumbar spine. This muscle helps you remain upright and prevents slouching in the saddle.
Obliques -
These muscles have the role of allowing us to rotate in the saddle and activate during the lateral movements. The obliques extend from the ribs all the way down to the pelvis and run up and down the sides of your core muscles.
Rectus abdominis -
These muscles make up two different groups split down the middle by a line of connective tissue. When riding, the parallel muscles are responsible for flexing the lumbar spine which plays a big role in absorbing the movement of the horse beneath us.
Hip adductors -
The muscles of the inner thigh. These play a large role in allowing us to absorb the horse’s movement, keep us flowing with the horse’s natural movement or gait and hold us to the saddle.
Hip abductors -
The hip abductors play a large role in the positioning of your leg in the saddle, which is crucial in any discipline!
Gluteus medius & maximus -
These muscles have the job of controlling the rotation of the hips back to front and side to side. Strong gluteal muscles will improve a rider’s balance in the saddle.
Erector spinae -
Allows for extension and lateral flexion throughout the spine. It is important for riders to able to remain upright and correct in the saddle. A strong spine and core will play a large role in the rider being able to do so.
Quadratus Lumborum -
This muscle provides stability in the frontal plane of the pelvis. When riding, equestrians rely on the quadratus lumborum to control their lumbar posture. The quadratus lumborum connects the lower rib, spinal vertebrae, and top of the pelvis. A tight and overactive quadratus lumborum can restrict the rider’s ability to absorb the movement of the horse and cause pain while riding.
Psoas-
These muscles play a crucial role in activating the coordination between the lumbar spine and lower limbs. It connects the spinal vertebrae and lesser pelvis. The psoas allows the spine and hips to flex therefore allowing for shock absorption and allows you to sit into the horse’s movement instead of crashing around uncomfortably in the saddle.
A weak core and muscle imbalances lead to an unbalanced rider which in turn leads to imbalances in the horse.
A strong and supple rider is much more likely to be able to remain correct in the saddle and therefore more likely to create a supple and balanced horse!
Contact me about programs to help give you and your horse a more balanced ride!
X Lucy
