14/ OCTOBER/NOVEMBER 2011 THE RIDER Fitness for Riders: Reducing Shoulder Tension
In the past few articles we’ve been discussing how to strengthen your back, to help you with posture. However, many riders tend to feel strain in the shoulder and neck area, or upper back. As the weather cools and fall chores add to the demand on your shoulders and back, tension can build up. When tension builds in the shoulders and back, the rider’s back becomes ‘locked down’
and less able to move with the horse. A horse will often mirror their rider’s bound shoulders. We also tend as a culture to experience stress in our shoulder area because of activities like driving and computer work. Additionally, riders often have an even greater tendency to tense up in the upper back and shoul- ders than people who practice a different sport. There are several possible reasons, but several fac- tors include the various ways a riders’ body will tense up to pro- vide stability to the spine, on a moving and unstable surface (the horse’s back). Rider’s who have a tendency to grab the reins for balance, or to attempt to solve problems through the reins, will also have a tendency to more tension in the shoulder area. Shoulder and back tension is often more chronic in female rid-
registers pain, you are way past the point when you should have started fixing the problem.
This month’s exercise is a bent over ‘tug of war’ for the back and shoulder blades. This exercises can also be done by holding stall bars and leaning back. However working with a partner, you can help each other get more out of the stretch. Do the stretch for at least 30 seconds, or 10 deep breaths to allow time for your muscles to relax and lengthen.
TUG OF WAR
Grasp your partner’s hands and walk back until you feel a mild stretch. Then bend your knees and dig your heels in a bit as you lean your weight back away from each other- imagine you are having a fight to see who can sit down first. Grip hands so that you do not lose contact, but allow your shoulders to com- pletely relax and feel slightly pulled. You can also round your back a little, and ‘see-saw’ your arms back and forth alternately to get deeper into the stretch on one side, while giving the other a momen- tary break. Communicate with your partner and let each other know when enough if enough. Slowly increase the stretch- do not yank back against each other.
By Heather Sansom,
Equifitt.com Equestrian Fitness – Balanced Training for Better Riding. Equifitt spe- cializes in helping riders achieve clearer aids and bet- ter posture, for better riding in any discipline.
ers because it is a result of the body trying to cope with more strain than it actually has the strength to manage.
You certainly can’t perform your best with knots in your
shoulders. So, it’s a good idea to stretch those key areas every day, many times a day. Even if you do not feel any pain, stretch- ing regularly is good preventive measure. By the time your body
Heather is a certified personal trainer, and Level 1 Certified Centered Riding Instructor. Equifitt offers a FREE monthly rider fitness tips newsletter you can sign up for at
www.equifitt.com . Equifitt services include online coaching virtually anywhere you have internet and phone access. Get a video/photo analysis of your riding and a personalized conditioning plan through online coaching options.
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