muscle PoWer

Strength t raining to i mprove Your e que S trian p erformance

by mel macaulay

When it comes to horse riding, we’ve all heard that it is important to have a strong core, however strength for equestrians encompasses so much more. horse riding requires the rider to have strong and supple muscles throughout their body, moving and working in harmony both within themselves and in unison with the movements of their horse.

But what exactly is muscle strength for equestrians, and how can we improve it to become stronger and more balanced, coordinated and confident riders?

What is muscle strength?

Muscle strength is the ability to apply force against an object or resistance. It is the amount of force that our muscles can generate and sustain to maintain balance and posture as our body works to counteract the active forces it is subject to by the horse’s movements.

Muscles Are For Movement And For Stability

Some joints require stability, whilst other joints require mobility, or movement. Muscles provide movement to joints; for instance, your hips need to move with the horse’s movement. Your hips move in three directions - forwards/backwards, up/down and circumduction (the circular movement of a body part, such as a balland-socket joint). Hips that are stiff result in blocking the horse’s movement and lack the capacity to assist in absorbing the forces from the horse’s back, creating a cycle where the rider bumps on the horse’s back and the horse stiffens its back in response. A reduction in pelvic mobility can also increase the risk of lower back pain as we age. On the other hand, research has shown that riders who have good muscle strength - enabling them to ride with pelvic control and mobility - have less conflict behaviours in their horses.

Muscles also provide stability to the joints. For example, muscles support the vertebrae in your spine to maintain an upright riding posture where your head, rib cage and pelvis are in alignment, and your body moves fluidly with the horse rather than becoming static and stiff, or floppy, or having rounded shoulders.

Steady Hands

Your shoulder girdle (the set of bones in the skeleton that connects to the arm on each side) is much more mobile than your hip joint. During seated horse riding your shoulder girdle takes more of a stabilising role as it stabilises your arms and hands providing an even contact through the reins. Instability in your shoulder girdle and upper back can create unsteady hands and slumped rounded shoulders, which can result in the horse bracing against the bit and becoming heavy on the forehand.

Rounded shoulders stem from a lack of upper back strength where the muscles surrounding the scapula (shoulder blades) are unable to support and stabilise the upper body. This also leads to an inability to actively engage the core, therefore the rider braces or grips to maintain balance.

More importantly, if you are jumping or riding in a two-point seat, shoulder girdle, upper back and core muscle strength is essential to support the weight of your outstretched arms so your hands can smoothly reach with the horse’s neck and retract without becoming unbalanced causing unnecessary gripping or interfering with the horse.

Absorbing Footfalls

Muscles also assist the joint to absorb ground reaction forces that comes with every footfall of the horse. If any of the rider’s joints are stiff or locked, the joint will be unable to absorb the forces resulting in unwanted rider instability such as a swinging lower leg, unstable hands or bouncing in the saddle.

It is important to note that tight, stiff muscles are usually weak muscles that tend to create blocked joints, leading to a rider who compensates by gripping, and uncontrolled, inefficient movements patterns. This is not the same as strong, well-balanced muscles. Muscles move by contracting and relaxing in a coordinated movement pattern. When a muscle contracts, it shortens which causes it to generate force and move the body in a particular manner. When a muscle relaxes, it lengthens, which allows the joint to move in the opposite direction. For instance, think of your knee joint when you rise trot, the knee joint opens and closes with every stride, therefore your quadriceps (front thigh muscle) and hamstrings (back thigh muscle) co-contract in rhythm to perform this movement. This happens repeatedly with every footfall of the horse; hence it is important that riders train their muscle strength endurance to enable them to maintain the correct posture and fluidity of movement for the entire ride without fatigue.

Some equestrian sports also require training more explosive strength movements, such as jumping or polocrosse, where the rider’s posture quickly changes for a jump, or sudden change of direction at speed where the riders muscles are required to quickly compensate for the horse’s changing centre of gravity. This is where specificity of equestrian exercises is important.

Any exercise is beneficial, however exercises that are specifically suited to the requirements of your equestrian sport provide greater improvement.

Individual Imbalances

Whilst riders aim for symmetry (the same on both sides), we all have some muscular imbalances and compensatory habits. These could come from previous injury, incorrect posture or simple repetitive daily movement patterns such as sitting at the computer, or carrying your handbag on the same shoulder.

A sprained ankle or arthritic knee can alter your walking gait and create a muscular imbalance in your legs. This in turn can alter your ability to provide clear, consistent leg aids, and it can also alter your straightness and stability in the saddle. Strength training where you work each leg individually is not only beneficial to identify and correct these imbalances, but it assists in improving body awareness.

Increasing muscle strength is essential for all equestrians – it assists the joint to correctly align, creating joint mobility and stability, where every joint can move fluidly with all joints working together in unison, supporting the rider to be balanced and supple, move with efficient motor patterns and increase rider confidence and safety.

Furthermore, by increasing rider strength, riders can provide clearer more direct communication to their horse, increase riding harmony and positively impact equine welfare.

To develop strong muscles, target muscles that are used for riding and most importantly pay attention to correct form and technique, ensuring that all muscles are working together in harmony. Try the following exercises that are designed to develop strong and stable muscles, assisting you to improve your riding and transform your horse. Continued

You could do these exercises in the gym or challenge yourself and fill a couple of buckets with feed and use a mounting block or sturdy stool. Initially aim to complete one or two sets of each exercise two times each week, building up to three sets. Remember to listen to your body, to practice with good body awareness and most of all position’. Bring alternating knees into your chest, aiming to engage your core and keep your hips and shoulders stable. Easiest option is your hands in the highest position, progressively increase the intensity by moving your hands onto the lower steps of the mounting block. Do 15 – 20 step. Step up to stand tall with your left knee elevated and hips are even and square. Slowly lower to the beginning position. Do 10 – 15 repetitions on the right leg, then repeat on your left leg.

Level 1. (above) Place your hands on the mounting block, with feet underneath your hips and knees slightly bent, softening through your lower back. Keeping hips, back and shoulders stable, tap each shoulder with the opposite hand, alternating each side. To increase the difficulty, use the lower step of the block with your body in a ‘plank position’. Do 8 – 12 times each side.

Level 2. (below) Begin in a full plank position on your hands and feet on the ground. Aim to keep your hips, back and shoulders still as you tap each shoulder, alternating each time. Do 8 – 12 times each side.

With your left hand supporting your body on the highest part of the mounting block, hinge at the hips with a slight bend in your knees. Engage your core and press your chest down so your back is in neutral alignment. Hold a weighted bucket in your right hand, keep your elbows in towards your side as you lift the bucket to bring your hand to your ribcage, squeezing shoulder blades together. Gently lower the bucket to the start position. Do 10 – 15 repetitions on

author: mel macaulay

Equestrian biomechanics coach and registered Exercise Scientist, Mel Macaulay from Strong Stable Seat has a unique ability to understand the challenge of personal posture issues and how they affect the horse and rider combination. With a background in sports performance, rehabilitation, weight loss and assisting people create healthy lifestyles, Mel utilises a holistic approach for a lasting, well rounded outcome. Through

Stand with correct posture, holding a weighted bucket in each hand. Level 1. Keeping your right leg straight, hinge at the hips to tap your right foot backwards on the ground, and return to upright position with feet at hip width apart. Do 8 – 12 repetitions on the right leg, then repeat on the left side. Level 2. Keeping your right leg straight, hinge at the hips to elevate your right leg behind, ensuring a neutral spine bring your body down as your leg lifts. Return your leg to the start position. Do 8 – 12 repetitions on the right leg, then repeat on the left side.

Sports for horse riders with a classifiable physical or visual impairment are firmly entrenched under the umbrella of the Fédération Equestre Internationale (FEI).

Avenues of training, coaching and competing are available for those wanting to compete in the FEI recognised Olympic sport of Para-Dressage, which has been included in the Paralympic Games since 1996. The FEI also recognises Para-Driving, while Para-Jumping and Para-Reining are gaining momentum in Europe, USA and UK.