rider exercises
Riding a horse seems so easy. It looks like the rider just sits there and has fun. Well actually they do, but it takes a lot of muscular energy to do it well and to do it comfortably. Horseback riding is not an extreme cardiovascular sport but it does use many postural muscles. Horse riding uses the right and left sides of the body equally, unlike many racket or ball sports. Having a level of strength to ride a horse requires a special exercise program for riders rather than just going to the gym or going for a run.
Cyclists should focus on developing core stability and all the postural muscles in their body.
A basic equestrian exercise program will teach equestrians how to work their deep abdominal muscles. The use of horse-specific orthopedic braces is also recommended. I recommend training your upper body and arms with a physical therapy band on top of a large physical therapy ball. This will increase the strength and endurance of your core and arm muscles. You have to practice the position that the rider adopts in the saddle and the position of sitting on a ball simulates it.
Sitting on the ball with your legs wide apart and your back straight is equivalent to the driving position. Rolling the ball in circles and back and forth simulates the movement of the pelvis in the saddle. A rider needs good lower back movement and this exercise will release the joints safely and with control. This jockey exercise will also build the strength of your abdominal muscles. The ball exercise can be done while working at the computer, at the table or in front of the TV. If this position is practiced often, the resistance of the muscles is improved. If a rider is going to spend many hours in the saddle, resistance is an important factor.
To train your leg muscles for jogging, simply wrap your legs around the ball and push yourself up to stand up, then control your descent onto the ball. This exercise simulates the uphill jog. It will strengthen the quadriceps and inner thigh muscles.
Stretching on the ground is necessary to maintain the length of the muscles.
An exercise to stretch your upper body is easy, just lie on your back with your arms outstretched and rotate your pelvis from side to side. This stretch lengthens all the muscles you use in your daily life. Horseback riding will tend to strain the muscles in your upper body, so stretching daily will prevent pain and even headaches.
The use of braces can be an advantage for some cyclists who have problems with posture and pain.
If you suffer from disc pain, wear a lumbar brace. For riders with very round shoulders, wearing a shoulder brace will help reduce pain and contribute to endurance. There is a solution to any cyclist’s postural problem, it just needs the right assessment and advice.