Dec. 2015 Issue_ August 2013a 2015-11-23 5:17 PM Page 50 50/ DECEMBER 2015 THE RIDER Fitness For Riders:


Lower Back Strength to Reduce Back Pain


By Heather Sansom. This month we take a


look at back extensions with variation. These are a fairly easy and portable exercise. All you need is a fitness ball or bale of hay to raise you off the level of the ground. Back exten- sions improve your posture and use of half-halts by strengthening your lower back.


Most people have


a higher intensity than they experience in the saddle, so that you can actually build muscle size as well as mus- cle cell strength. Riding placed demand


weak low back muscles due to all the sitting we do in cars and at desks. Unfortunately, riding does not actually STRENGTHEN the low back...it places demand on it. Which is not the same thing. Strengthening requires working the muscles at


run training courses for people in back injury recovery, and two of my fitness books focus on core training. This exercise is from both of my core books, Complete Core Workout for Riders, and Killer Core Workout for Runners. (riders can use the running book as well). Core training, espe-


on the lower back, but doesn’t actually strengthen, because it uses constant repetitive motions that wear down that area, with- out actually increasing muscle size. That is why so many riders have low back pain complaints.


Yoga


cially to support your lower back, is pretty important for riding...and life. To do the back exten-


sions, you can lie across the ball (under your tummy and pelvis) with your feet propped under something, or against the wall. Lower your torso


below the level of your backside, and then lift straight up until you are in line with your legs. Many people make the mistake of lifting too high, which puts nega- tive pressure on the lower back. Once you can do the


I have designed and


back extension while keep- ing the ball steady under you and your spine straight, you can add diffi- culty by moving your arms forward or out to the side, or else rotating. If you add the rotation, you will need to pay extra attention to maintaining straightness in your hips so the ball doesn’t roll. The rotational exercise is a super exercise for training a rider’s body for independent seat and upper body aids, such as for lateral movements.


© Heather R. Sansom Equifitt offers coaching for riders that helps with fit- ness, posture and biome- chanics, as well as wellbe- ing & life coaching to help you structure your life to align with your goals. Most services except riding instruction are available by Skype.


Equifitt: www.equifitt.com Life and Wellbeing coaching: www.heathersansom.ca


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New benefits in 2016 for OEF Members


bership with the Ontario Equestrian Fed- eration (OEF), and there are now even more great reasons to join.


Members save at Mark’s New for 2016, OEF members will


‘Tis the season to renew your mem-


Camp with your horse for less If you enjoy trail riding, we’ve got


receive a 10% discount year-round at Mark’s, Canada’s casual and industrial apparel and footwear retailer. That means big savings for members purchasing durable work clothes for around the barn, or casual items for everyday wear. Watch for your discount card in the mail with your membership package.


Receive a $50 System Fencing coupon Back again for 2016, OEF members


will receive a $50 coupon for System Fencing that can be redeemed on purchas- es of $120 or more. Don’t let their name fool you! System Fencing carries a com- plete line of tack, apparel and stable sup- plies. Members will receive their $50 Sys- tem Fencing coupon with their member- ship package.


Cut costs with TSC Stores At the OEF, we’re horsepeople, too.


We know horses can be expensive, which is why we work to save you money on the things you need most around the barn. Offered in association with the Ontario Federation of Agriculture, OEF members save 10% on select items at TSC Stores and receive additional savings during OFA/OEF Member Day sales.


the place for you! OEF members save 10% on regular camping rates at Horse Country Campground. Located in the Ottawa Valley, Horse Country Camp- ground offers 40 kilometres of trails, obstacle courses, clinics and resort pack- ages.


Access Health & Dental Coverage OEF members are also eligible to


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Exclusive Access to Quality Forage Only OEF members can purchase


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Renew before Dec. 31 Remember, your 2015 membership


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