Rider Fitness: Fit to Ride Pilates for Equestrians

Rider Fitness: Fit To Ride Pilates for Equestrians Written by Sandra Verda

Whether you are a serious competitive rider, an adult amateur, or a recreational trail rider the horse/rider partnership is a unique and special one. It is a partnership that thrives on balance, symmetry and understanding. For the most part our equine partners are considered athletes. But how many riders consider themselves athletes? First, take a moment to calculate the time, effort and money spent on nutritional supplements, conditioning programs, training, veterinary, massage, and chiropractic care. Our goal is to ensure our horses are fit, happy, comfortable and able to perform. As the other half of the equation: horse + rider = partnership we have a responsibility to our horses and ourselves to put some focus on our own physical fitness. Regardless of our age, level of ability or equestrian discipline we can all benefit from getting “Fit To Ride”.

Let’s consider some of the issues that arise while riding both in and out of the arena whether in an English or Western saddle. Does your horse ever feel stiff on one side or pull more on one rein than the other? Does your circle to the right drift through your outside aids while your circle left is always on the small side? When you look in the mirror does one stirrup appear longer than the other or does one toe stick out more than the other? What about your boots are they worn evenly? Rider asymmetry can contribute to all of these problems. Furthermore, when you do transitions from trot to halt or halt to trot do you fall forward or get left behind? Do you tend to lean back too far behind the vertical sitting trot? These are often signs of poor core strength and postural control. Now let’s talk about coordination. Riding is all about coordination; it is your ability to apply the aids effectively at precisely the right time with the necessary amount of intensity. Lack of coordination on your part can make it difficult for your horse to perform movements such as leg yields, side passes and shoulder-in equally on both sides. Another example may be in your flying changes. Why does your horse do an obedient, clean flying change right and yet is slow to respond to your aid the other way? Maybe you are more effective one side than the other and your aid is quicker, stronger and more accurate to the one direction. Quite often we blame our horses for the troubles noted above. It is misplaced to think that these issues are theirs alone. We should be looking at our part in the overall picture.

When a rider lacks balance and symmetry he can create problems for his horse. Or if nothing else, enable him to travel crooked rather than helping him become straighter by supporting and counter-balancing through correct weight and leg aids. It is a double- edged sword; because when one is unbalanced it directly affects the other. This is why it is crucial for riders to develop the most independent, balanced seat possible. Only then can your horse move with maximum ease and efficiency. Of course there may be other contributing factors; but wouldn’t you like to feel confident in the fact that you are doing your part in being as symmetrical and balanced as possible with an independent seat – one that will not hinder your horse’s performance by relying on reins and stirrups for balance.

A proactive rider will seek to improve their areas of weakness through cross training. Through my experience I have found that one of the best forms of exercise for riders regardless of age, ability or discipline is Pilates. Pilates is a physical and mental conditioning method developed by German born Joseph H. Pilates (1880 – 1967) It is a conditioning regime that he called ”contrology” the complete coordination of body, mind and spirit.

Although based on the original principles of Joseph H. Pilates. Pilates today has undergone many developments and transformations. The result is a comprehensive, up to date form of exercise that promotes correct body mechanics and postural alignment. Pilates is a total mind and body workout that focuses on core strength and stability while improving body symmetry, flexibility and range of motion, as well as coordination and overall muscle strength. It evenly conditions your body and develops strength without excess bulk, creating a sculpted, sleek and toned physique.

Balanced muscle development is crucial. If one muscle is weak, the integrity of surrounding muscles is compromised as they are compensating for the weakness. This leads to imbalances and asymmetries throughout your entire body. Due to its focus on your core, Pilates has long been recommended by health professionals in sports injury prevention programs as well as rehabilitation of injuries especially those involving the lumbar spine.

The interesting thing I found after doing Pilates for many years myself and working with numerous riders of varying levels was that body asymmetries were evident immediately in the initial warm up exercises. Most of these weaknesses were parallel to the specific difficulties they were having on their horses. What was even better than the fact that I could see it so clearly was the fact that the riders could feel it immediately. This is the first step in gaining better body awareness and getting on the path to making positive physical changes.

In order to improve body awareness it is helpful to understand the key muscle groups used in riding and their responsibilities. Here is a brief overview:

Shoulder Muscles (trapezius, deltoids, rhomboids and triceps)  Control shoulder and upper arm movement, they keep shoulders open not hunched over.  Allow your arms to follow horses’ movement and apply rein aids. Back Muscles (latissimus dorsi, erector spinae, spinalis and longissimus)  Allow rotation of upper body and maintenance of correct, erect posture. Abdominal muscles (rectus abdominus, internal and external obliques and transverses abdominus)  Stabilize torso, control rotation and twisting while turning.  Control movement of hips and maintenance of rhythmic motion following horse’s movement.  Allow pelvis to tilt (anterior, posterior). Buttock Muscles (gluteus maximus, medius and minimus)  Pelvis stability, spread hips and knees, and in conjunction with abdominals allows pelvic tilt to develop deep seat. Hip Muscles (Psoas, iliopsoas, iliacus)  Hip flexion and extension – necessary for posting trot and canter, must be strong yet supple to allow controlled movement.  Psoas holds torso vertical and engages to keep you from falling behind the vertical or line of gravity - uneven tension either side to side or front to back can have a strong affect on whether or not a rider can sit equally on both seat bones and be straight.  Psoas, along with the rectus abdominus holds you in the center of the saddle. Hip Rotator Muscles (saritorius, piriformus and obturator externus)  Rotate, pivot upper and lower legs to allow leg to lie easily against horses barrel and application of lateral aids.  TFL (tensor fascia latae) opens hips and turns thigh inwards. Inner Thigh/ Adductor Muscles (pectineus, gracilis, adductor brevis, longus, magnus)  Maintain contact with horse when applying lateral aids.

Quadriceps (quadriceps femoris, rectus femoris and vastus lateralis, intermedius and medius)  Flex hips, extend knee to allow long leg position. Hamstrings (semimembranosus, semitendinosus and biceps femoris)  Extend hip joint, flex knee, allow deep seat and slight posterior pelvic tilt, they must be supple.  Tight hamstrings cause lower back to round and lead to poor posture.

Lower Leg/ Shin Area (dorsiflexion)  heels down position, inversion – toes pointing forward.

There are a wide variety of Pilates exercises that target these muscle groups. Through correct breathing techniques and exercise choreography you will develop your ability to isolate body parts and improve coordination. These exercises move your body in all dimensions – lateral (side to side), longitudinal flexion, extension and rotation. There are hundreds of Pilates exercises for all levels of fitness. Only a trained professional can accurately assess your specific needs and develop an individual workout for your body.

One of the key principles in Pilates is deep breathing and the engagement of the pelvic floor. This helps you to find your center and engage your lower abdominal muscles, the transversus abdominus, which in turn stabilizes your core. At first you will have to concentrate closely on engaging these muscles. Eventually as you work through the breathing patterns of the exercises you will find that new motor pathways open up and it will become automatic. You will begin to naturally engage without thinking about it. Then you will begin to notice a significant difference in your posture and position.

Riding is dynamic. In order to maintain an upright posture there must be constant subtle muscle adjustments. Pilates teaches you how to turn on your deep postural muscles. This in turn promotes stability not only in daily movement patterns but also in the saddle. There is a sizeable benefit to doing exercises off the horse. You are able to completely focus on yourself. As your muscle memory and patterning improve it will automatically carry over to mounted work.

Consider the difference between riders who are able to employ “light aids” to those who are not. You will notice that riders with poor postural stability will overuse their arms and legs to brace and grip in order to maintain their position. There is no opportunity for them to be effective and use “light aids”. Riders who have good core stability are able to sit quietly and allow their arms and legs to move and work freely around a stable base. Once you are able to maintain balance and have good postural control, you can give “light aids”, resulting in a keen obedient response from your horse.

After working with riders across all disciplines; from experienced FEI competitors and elite Paralympic athletes to Pony Club and developing young riders, to recreational and competitive western riders I have witnessed first hand how beneficial Pilates can be for everyone. It does not matter what stage you are at in your riding career. Pilates is an intelligent form of exercise that rejuvenates, energizes and promotes a healthy, positive mind – body – spirit connection. You will find yourself walking taller, sitting straighter, and carrying yourself with more confidence both on and off your horse!

Fit To Ride offers a comprehensive training program that is specifically developed to address each rider’s individual needs. We are committed to “helping riders achieve competitive excellence”. For more information please contact Sandra Verda at (604) 377-4173 or email: [email protected].

It is recommended that you consult your physician before beginning any type of exercise program. Working with trained professionals is highly recommended.