Fitness Tip Of The Month: Steps to Better Posture & Hands Part 2: By Heather Sansom.
In Part 1 of this discussion about better posture, we looked at some of the ways that poor posture (poor spine and seat- bone alignment) can affect rid- ing. We showed a rider kindly illustrating some common pos- tural issues.
Figure one here shows a rider with beautiful posture. (Lori Albrough, Bluebirdlane
Figure 1
Some of the impact of poor posture is felt by the rider (strains and tensions), and some is felt in the horse (biome- chanics- carriage and movement issues in response to the rider). Some of the postural issues and resulting compensating pat- terns discussed included:
• Poking forward head • Slouching shoulders • Leaning back too far
• Locked elbows/too straight arms
Fjords.) Posture is more than just sitting ‘pretty’ or in some way that is a cur- rently approved trend. Good riding posture is about good biomechanics and good ergonomics. Good posture reduces strain on both rider and horse, and enables the rider to direct the horse to move with fluidity and accuracy. Good posture improves the horse’s nat- ural way of going.
• Chair seat • Hollow back
Some of the ways these issues impacted rider or horse included:
(Horse) • Hollow back
• Lack of hind end engagement • On forehand • Hard mouth
• Running through half-halts • Neck/jaw tension • Shoulder blocking
(Human) • Low back pain
• Tension/tightness in shoulders • Ineffective half-halts and leg aids
• Uncomfortable sitting horse’s movement
• Loss of balance
• Loss of consistent and soft contact with horse’s mouth
Mindfulness of your pos- ture and its effect on your horse is the starting point. Some- times, significant changes can be made just by the rider’s awareness of their carriage, and diligence in carrying themselves correctly.
2. A rider should be able to con- centrate on the ride during rid- ing, and not on what their differ- ent muscles are doing. Ideally, could posture riding should be subconscious so a rider is free mentally for the task at hand of training their horse. Subcon- sciously correct posture is not possible without adequate phys- ical stamina, and automatic neuro-muscular connections. 3. Stamina and neuro-muscular patterns can be easily improved by groundwork. In particular, stamina is better created unmounted, because the mus- cles can be pushed harder than they will be used during the ride. In riding, the constant movement of the horse does not allow a rider to build stamina. Instead, it can cause a weaker
the horse then has to compen- sate for their lack of carriage. Usually, riders with posture issues are unaware that their postural muscles have reached fatigue because the larger mus- cles have not.
This month, we look at some simple ground-based exer- cises that the rider from last months’ article will use to improve spine alignment. Watch next month’s piece for more of a focus on hand posi- tion and contact with the horse’s mouth.
The goals of this month’s exer- cises include:
1. Straightening a slouch in her upper back by releasing muscle
Exercises for Posture and Better Hands JANUARY 2013 THE RIDER /15
The goal of this exercise is to create a very straight back, and a 90-degree fold at the hip. Stand about torso length from the surface your hands will be on. A stall wall or counter work really well. Place your hands on top of the surface (or hold stall bars) and stretch your back. You should feel as if you are lengthening the distance from your tailbone to your hands, as long as possible. Push your chest downwards and forwards. Your head should look down, and there should be no bend in your knees. If your hamstrings are very tight and you are not able to achieve the flat back due to hamstring tension, you will need to do the movement with a more open angle at your hips (hands higher up) until your hamstrings release, allowing your hips to fold. A rounded, roached, or hollow back are not good. Hold the position for sev- eral deep breaths. 30-60 sec- onds is optimal.
The longer a postural issue has been there, the more it will take to change it. In middle- aged riders, it can take a long time to reverse body posture issues that affect riding, because the issues are usually present in all the rider’s activities. Their body has spent a lot of time car- rying itself through its day a certain way. Additional ground training is very helpful because:
1. Mindfulness during riding will certainly be beneficial to the riders posture and carriage generally. However, better car- riage during the 45 minutes of saddletime alone, will not undo the other 15 waking hours of reinforced muscle memory for poor self-carriage.
RAM Rodeo Awards Banquet
February 23 , RAM Rodeo will honour its 2012 Champions with their Annual Awards Ban- quet and Dance. This will be held at the Stampede Ranch in Guelph.
Bareback Champion – Robert Ball
Those being honoured are:
Saddle Bronc Champion – Myles Hughston
Bull Riding Champion – James Bouvier
Steer wrestling Champion – Tim Kemp
Team Roping Champions – Trevor Dunk and Jeremy McCulligh
Pole Bending Champion – Jaymie Reath
Tie Down Champion – Cody Mousseau
Barrel Racing Champion – Ashley Bull
Break a Way Champion – Lindsay Kowalaz
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Shari Irwin, Website/Newsletter 905-440-5941 Shelley Cassels, Fundraising 519-698-2732
Chris Retterath, Constitution 519-638-5095 Glen Patterson, Conflict Resolution 905-692-3748
Todd Bailey, Promotion, 519-674-5312 Tracey Patterson, Banquet 905-692-3748 Brent Tuplin, Futurity 905-440-5941 National Directors:
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Jr. Barrel Champion – Saman- tha Gray
Jr. Bull Riding Champion – Bryce Shaw
The evening will follow th Canadian Cowboys Association general meeting witha dinner starting at 5:30 PM. Tickets are available at (519) 941-5194
RAM Rodeo supports Orangeville Event Centre Winter Roping and Barrels Series
Watch next month’s online issue for more exercises for straightening your posture, sup- porting your spine, and taking better contact.
© By
EquiFITT.com Personal Fitness Training owner, Heather Sansom
Vermont based online coaching client Lauren (Event rider) demonstrating a modified down-dog to straighten an often round- ed upper back.
rider to get to the point of mus- cle fatigue. When a rider reach- es fatigue and continues riding, they have crossed the line physi- cally: their structure is not sup- ported, they are creating long term strain conditions in them- selves, and their horse because
sors will be sponsoring Champi- onship buckles for the Orangeville Event centre Winter Roping and Barrel series. This series will be held on Saturdays and is designed to be great fun and a learning experi- ence while giving you an oppor- tunity to keep your horses going throughout the winter months (the facility is heated). The facility is also easily accessible in the Winter as you come along main highways from any direc- tion.
NEW Winter Rodeo Series RAM Rodeo Tour spon-
There will be a $15.00 Arena charge to each competi- tor. There will be a buckle up
tension in her back and shoul- ders.
Upper Back 1. Modified Down-Dog
for the top in each event. Team Roping Header/Team Roping Heeler –Break a way – Barrel 1 D and Jr Barrel Buckle Dates:
January 19th, February 2nd, February 16th, March 2nd The following will be held on each day starting at 2 PM Sharp.
Break a Way Roping - $40.00 entry – 2 Goes Team Roping - $40.00 entry; (enter 1 draw 1 partner) Max 3 entries -3 Head- Progressive after 1
2. Improving stamina in trunk support muscles, front and back.
EquiFITT.com Equestrian Fit- ness offers personal training, clinics & workshops, Centered Riding® instruction, and conve- nient online personal coaching for riders anywhere. Equifitt training draws on different methods to help each rider be as physically prepared as they can be to ride the way they want to. Get access to rider fitness tips by subscribing to the monthly Equifitt newsletter at
www.equifitt.com/resources.ht ml, or ‘liking’ Equifitt on Face- book.
to 3-D format Jr. Barrels - $10.00 Entry Fee (as per CCA jr. Age rules)
This series is drop-in and there is no need to pre-register! The following Championship Buckles will be Awarded to series winners :
Open Barrel Racing Champi- on – RAM Trucks Team Roping Header – Alber- ta Premium Rye Whiskey Team Roping Heeler – Laker Beer
Barrel Racing - $20.00 entry fee. 2 runs; fastest time counts
Break a way Roping – Lone Star Texas Grill restaurants Jr. Barrels – System Fencing
Web:
www.grantontrailers.com, Email:
grantontrailers@execulink.com
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