12/ JUNE 2023 THE RIDER Rider Fitness: Ground and Balance Yourself with a Pre-Ride Stretch Routine
They open up the hips, release the leg to get your heel in alignment with your pelvis, and release the shoulders and back to sit more directly over your hips. All of them can be done in just a minute or so, while standing outdoors or in a sta- ble (no need for special clothes or a floor/mat).
By Heather Sansom In this issue, we review a
handy stretch routine that I have used with many clients and in clinics to help you ground and align your body. Of course, we know that fitness takes time to de- velop- for both you and your horse. However, sometimes a little adjustment just before you get in the saddle can be the ‘hack’ that helps you bring the best version of the body you’re working with today, to your ride. Also, if you’re like many riders who arrive at the stable from a juggling act of re- sponsibilities, you might benefit from a little mental re-set moment to bring you into the present with your horse. Recently, I have started a
long-time bucket-list project of re- habilitating an off-track racehorse. My tip in this issue is inspired by how sensitive he is to any tension or imbalance I might be bringing to the ride. Green and young horses very often reflect our own imbalance or tension more di- rectly. Older and more experi- enced horses might have more training to help them try and do what we want, while taking the cost of the imbalance or tension in their own body, quietly, instead. (Or they might just not do what we think we are telling them to do because we haven’t asked cor- rectly or nicely enough!). This lit- tle routine may help you hit the switch from ‘hectic day’ to ‘barn time’, while it lengthens your spine and leg and balances your aids…before you even put a foot in the stirrup. Stretching before you ride
will not only improve the straight- ness of your posture, but also cre- ate more mobility in joints that need to constantly adjust to effec- tively absorb the motion of your horse. Pre-ride stretches should be performed as ‘dynamic’ stretches. Flow in and out of them in a slow and rhythmical fashion (almost like a dance or tai chi) to warm up your muscles and joints, slow your breathing, and ground yourself at the same time. Do not hold the stretches,
and do not bounce. You can use the same stretches as ‘held’ (hold them for 30 seconds or more) at another time to promote longer term flexibility. You do not want to pull muscles and ligaments into longer stretches before you ride because you aren’t warmed up yet, and you do still need tone in your muscles for the ride (even if more relaxed). The stretches selected are
useful for riders of all disciplines.
1. Side Bends: Stand with your feet about shoul- der width apart and gently lean over from side to side with your arm over your head, past your ear. You should feel a pull at the waist and/or over your ribs. Your goal is to be able to lean over enough that your arm is parallel to the ground. This stretch loosens your obliques, and will help your hips have more mobility for canter and lateral aids.
2. Swan dive into Toe Touch: Stand with your feet about shoulder width apart and hold a whip or lead shank over your head and slightly back in a position to the way a gymnast stands at the end of their routine. Take a swan dive down- wards with your chest leading and your back flat (to make your pelvis fold more…watch out for rounding your back. Keep the back flat at this point). Once you are down as far as you can go,
you can round your back, and then begin to roll up slowly. This exercise will limber up your spine so that your vertebrae can more effectively absorb the constant motion of your horses, and you will find it easier to sit straighter in the sad- dle.
3. Arms Behind-the Back: Stand in the starting position for the Toe Touch, but bring your arms right overhead and down behind you, so that your whip or lead shank are across behind you. Next, take a deep breath to relax your shoulders and bring the lead or whip back up overhead and down in front of you. If you are really tight in the shoulders, you may need to do this exercise with a very wide grip on the lead shank. This ex- ercise will help open up your chest so you are less likely to collapse forward in your upper body, or carry tension in your shoulders. You will find it easier to align your shoulder and hip, or shoul- der-elbow-hip if you are a dressage rider.
4.
Side to Side lunge: Stand with your feet several feet apart and shift your weight from side
to side, bending a knee on one side and ‘sitting’ down over that heel while the other leg remains straight. Do this exercises rhythmically, gradu- ally increasing the stretch on your inner thigh. This stretch helps loosen the inner thigh muscles which get so tight in riders, and will help you sit with a more neutral and deeper seat with your legs draping more easily over your horse. Remember: slowing down your breathing
will also help to bring your mind more into the present, which is where your horse’s mind and body are. Safe and Happy Training!
© Heather R. Sansom, PhD.
www.equifitt.com
Personal Trainer, Riding Coach, Therapist Fitness, biomechanics and riding instruction. Personalized Coaching Available online Check out the leading 9 week rider fitness plan book (complete with anatomy illustrations)- available in print or as a download!:
www.equifitt.com/fit2ride/
2023 Ontario Trail Riders Association Board of Directors
President Sonja Wyss 705-434-7947
info@barefoot-saddlecanada.ca
Secretary/ Promotions/Advertisement Tina Kerst 416-907-6051
tiamiadart@gmail.coma
Directors at Large Cathy Togeretz,
cathytogeretz@sympatico.ca Yvonne Taylor,
yvonnet@live.ca Sandy Salazar
Area Representative/ Treasurer/Membership Elaine Wiesner 519-940-1710
elaine.a.wiesner@gmail.com
Directors at Large Lynn Robershaw Gord Wiesner Catherine Dziedziejko
9045 20 Sideroad, Tosorontio, Lisle, ON L0M 1M0 •
www.ontariotrailriders.ca
The Ontario Trail Riders Association Inc, established in 1970, is an equestrian organiza- tion which promotes recreational trail riding and the creation, development, preservation and safe use of trails.OTRA and its members represent the equestrian trail user with Ontario Equestrian and Equestrian Canada. We welcome your membership to help support the voice of OTRA on your behalf. Visit our Facebook Page.
Ontario Trail Rider Association Submission for ‘The Rider’ – June 2023 Issue
Our first ride of the year May 12-15 was
a huge success with 30 riders out for a beautiful weekend, and the majority staying to camp. We had a number of new members with several ex- periencing their first campout and highlining with their horses. Our second ride, which was of- fered as an invitation by both OTRA and the
Chesley Saddle Club 2 weeks later, also brought about a good dozen of people and horses out, again, with great weather setting the stage. A third OTRA ride is wrapping up as I write, and this one was offered in the Ganaraska area. Again, the weather and the area to camp and ride were beautiful! Plan to come up and join us! The re-
maining dates for the Dufferin County Forest Rides at the Main Tract are June 16-19 (Fathers’
Day), July 4-10 (7-Day), Aug 4-7, Sept 1-4 (Labour Day). Send in the form below along with your
payment, or fill out the jotform on our website under
www.otratrailriders.ca/members and reg- ister electronically. E-transfers will still need to be send directly to
otratreasurer@gmail.com where we are now set up for auto-deposit. Happy Trails! Submitted by Sonja
Wyss, OTRA President
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