ImprovingRider Flexibility: Stretches For Better Performance

To ride a horse well, riders must strike a mix between strength and flexibility. Your communication with your horse and their reaction to your commands will change dramatically depending on your degree of flexibility. Moving the muscle as far as it can go without discomfort, static stretching entails keeping that position for a few breaths.

1. Stretch for the Cat-Cow

Often included in yoga sessions and applied in physical therapy, the Cat-Cow Stretch is a simple on-site back exercise that increases spinal flexibility, tailbone activation, and posture correction. Linking the exercises to breathing also makes them a relaxing activity that releases tension and stress all across the body. Lying down on a mat, start with a neutral spine (tabletop posture) by having your wrists exactly under your shoulders and knees under your hips. Arch your spine in Cow and then gently slide your body through the motions of dropping it down into Cat. Move these two to three seconds each repeatedly. Perfect for everyone with shoulder pain, stiffness, and overall back mobility, the Cat-Cow Stretch is easy to perform daily and anyplace.

2. Shoulder Stretch

Your range of motion may be limited and your performance may suffer with tight shoulders. Stretching increases shoulder flexibility, so helping to prevent muscular strains and other problems. Before beginning static stretches, start with a dynamic warm-up including a dynamic shoulder stretch. Usually feeling more severe than dynamic stretches, these stretches are maintained for longer lengths of time. With your feet hip-width apart, stand and let your arms dangle down at either side of your body. Making a circular motion, inhale and raise your shoulders towards the ears, then move them back towards your hips, then down from there to the front of your body. Snyder advises using the sleeper stretch to increase internal rotation of the shoulders. Lean forward from standing or sitting, supporting yourself with one hand from a chair or table and let your other arm drop. Three times each, softly swing your arm forward and back and in circles.

3. Stretch for the Hamstrings

Because it lets the leg bend far back, hamstring flexibility increases a rider's power. Athletes who engage in sports requiring continuous deceleration or direction change—such as football, soccer, rugby, basketball, track and field, and gymnastics—should especially pay close attention here. Standing, stretch one leg in front of the body with the heel on the ground and toe pointed upward. Maintaining a straight spine, tilt forward at the hip, then drop the chest towards the outstretched leg until the hamstring of that leg stretches out. Hold the stretch then inhale slowly and deeply a few times. As your flexibility increases, progressively extend the duration you hold the stretch. Proceed on the other side as well. One can perform this stretch either before and/or following exercise.

4. Stretch for hip flexion

One excellent approach to assist your hips and lower back become more flexible is the hip flexor stretch. It can be changed to fit your physical restrictions and is more mild than the spiderman stretch. The secret is to get the correct mix between suppleness and strength. If you are excessively tight, the rider's and the horse's comfort may suffer as your body will not move naturally. Tight muscles can also cause uncoordinated movement and may be involved in bucking, rearing, or spooking—all of which are not wanted behaviours from your horse! Make sure you warm up correctly before working out and stretch at the finish of every exercise to prevent hip discomfort. Additionally helping to maintain your muscles supple are consistent foam roller exercises and massage.

5. Stretch on the wrist

To bike well, your wrists must be strong and flexible. Giordano advises that your wrist flexors should move across the whole range of motion while you ride. "They should be able to open and close; this stretch will help." With your palm down, extend your arm shoulder height before you. Then, gently pressing down with your other hand, draw the fingers back towards the body. Multiple times a day, do this to increase wrist flexibility and ease discomfort. Strong, flexible riders are more likely to be in tune with the horse and produce movement unity. The best approach to do this is by means of a mix of effective and simple for the body to execute strength and flexibility workouts.