JUNE 2021 THE RIDER /43


Fitness for Riders: Better Upper Body Posture


When you have good muscle support in your back, think of it as a kind of nat- ural back brace or spine support,


By Dr. Heather Sansom This month’s tip dis-


cusses an exercises you can use to reduce upper body slouching and re- duce back pain. Slouch- ing can be a chronic habit, or it can tend to happen more when you are tired. The more hours you spend a week sitting in a chair, the more your back can lose important tone for keeping upright. Riding is one of the only things most of us do in which force (the move- ment of the horse) intro- duces


a


forward-and-back energy to the spine. A healthy back with good muscle is easier to hold upright over time when this hap- pens. As we age, we tend to lose the muscle in our backs, and need to do ex- ercises to maintain it.


protecting your spinal joints from wear. In dres- sage, we talk about build- ing up the horse’s topline. The equivalent for riders, is your ‘backline’. The il- lustration below shows a slouchy shouldered rider. The image is borrowed from those used in my Fit to Ride in Nine Weeks book published by Trafalgar Square.


This month’s exer- constant


cise is one of my favourites. In the back extension on the ball, the rider is challenged to use muscles all along the back, as well as to keep balance on the ball. It is important in the exercise not to lift the shoulders too high. Your back should not feel hollow, nor should your lower back feel pressured by


AGCO reminds horse people of the


importance of strict biosecurity measures


The AGCO has noted that Standardbred horses


at Red Shores Racetrack in PEI have tested positive for Strangles. Strangles is a highly contagious and serious in-


fection of horses and other equines caused by the bacterium, Streptococcus equi. The AGCO reminds industry partici-


pants to use extreme caution when bringing new horses to a facility. It is recommended that horse people implement the highest level of biosecurity measures if they bring in horses from a facility with or associated with a recent or active infectious disease outbreak. Strangles may cause significant sick-


ness and even death of horses which may lead to prolonged economic hardship for par- ticipants and the industry. AGCO recom- mends that industry participants consult with their AGCO licensed veterinarian on these matters. AGCO recommends that industry par-


ticipants remain vigilant and institute appro- priate biosecurity measures while consulting their veterinarian for advice.


For more information


Horse People: Dr. Pamela Chesterfield Manager of Veterinary Services (519) 551-1037


Dr. Adam Chambers Senior Manager of Veterinary Services (289) 237-3922


correct technique and to protect your lower back, than it is to be dramatic or extreme about the ex- ercise itself.


Safe and Happy Training Heather Sansom, is a


leader in equestrian fit- ness and biomechanics, offering


personalized


coaching and workshops, mounted and unmounted since 2007. She has spe- cialized in training you can do with little equip- ment in small spaces, and integrate into your ‘real’ life whether you have gym access or not. Heather has offered


the exercise. You can turn your feet sideways to lock them into a corner between a wall and floor, or you can hook your legs under something solid, like a couch. In the format shown, the rider does the exercise in four parts:


1. Stabilize your position on the ball with hands at head 2. Raise back until level or just slight above hips, extend arms for more ad- vanced work/heavier weight bearing 3. When stable in the basic movement, rotate the torso while keeping the hips parallel to the floor on one side 4. Repeat to the other side then return to the


starting position. It is important in this


exercise to keep the hips parallel to the floor and not to rotate them as well. Also, you may find that rotation in one direction is easier than the other. This difference will help you identify which side you are weaker on, and more likely to collapse when you are riding. Re- sist the urge to do extra repetitions


on the


stronger side. Do the same number on both sides. A good goal would be to reach up to 20 repe- titions or more. If you need to do them in small chunks to work on your balance or lower back strength, that is fine. It is more important to use


distance coaching for over 12 years, with clients all over the world. Clients include serious equestrian athletes, adult amateurs, and riders working with physical or mental rehabilitation to achieve their


goals. Order


one


riding of


Heather’s leading work- out and training books, or contact her for more per- sonalized support for your riding, fitness or mindset needs.


© Heather R. Sansom, PhD. www.equifitt.com


Leading Equestrian Fit- ness since 2007. Fitness & Biomechanics Specialist. Personal fitness. Riding instruction.


Clinics.


Mindset coaching. Books Online Coaching Available online almost anywhere


Your horse has given you a lifetime of love and it is hard to walk away when the time has come to say goodbye


Honouring the life of your horse.


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