Applied Posture Riding - beststretches for hamstrings for horse riding

  • How To Stretch Your Hamstrings & How Not To As A Horse Rider

    The popular thought in riding is that the core muscle is the key to good riding. This is true and is another topic to discuss.

    DSC 0005websizeWell, this is true but the Hamstrings are the underestimated muscle riders have little knowledge about. If the DSC 0028websizeHamstring muscle is not engaged the leg will hang straight, (photo on the left). The heel will not sit under the hip and often the heels will also be higher than the toes. This is a resting posture for the rider, not self-carriage posture.

    We all know this is not the correct alignment for good riding posture. In the photo on the right, the rider has engaged her Hamstring muscle and also triple flexion of her hips, knee, and ankle. This is one of the 18 movement patterns I teach riders.

    The Hamstrings are one of the most engaged muscles in Dressage Riding, recreational riding, and western riding. The Jump rider also uses their Hamstrings but in a different mechanical way.

    So let's look at the Hamstrings Muscle in more detail.

    The Hamstrings are attached to the Tibia and Fibula behind the knee and to the Ischial Tuberosity (seat bone) in the Buttock. This muscle has three main actions in riding. In running the Hamstrings has different actions.

    1. If the hip is stable (seat of the rider) the Hamstrings will bend the knee, this engages the lower leg for aids.

    20869805 hamstrings anatomy muscles2. If the knee is stable the Hamstrings will tilt the pelvis or draw it closer to the knee joint. This will allow a rider to engage a deeper seat for aids.

    3. To apply lateral aids the Hamstrings will assist in stabilizing the pelvis as the lower leg applies an aid on one side and on the opposite side the Hamstrings will stabilize the pelvis in conjunction with the core muscle.

    So it is clear the lower leg is moved by the Hamstrings and the seat is stabilized by the Hamstrings.

    • When a  rider kicks, they use their Hamstrings.
    • When a rider needs to apply more pressure when applying an aid they use their Hamstrings.
    • When a rider needs to engage more pressure (deeper seat) through their pelvis they use their Hamstrings.
    • Of course, all of these movements incorporate many other muscles that are synchronized to obtain the correct action.
    • The ability to independently isolate each muscle will give the rider more control of their body in the saddle.

    DSC 0092

    Learning How To Use The Hamstrings through Rider Specific Movement Patterns will give a rider exceptional skills in the saddle. I teach this in my Applied Posture Riding Membership Program.

    Poor balance when riding is a major cause for horses to miss behave and or become sore through their back and mouth. A stable rider with a good strong core and lower leg strength and length will ride with better balance and skill. The Hamstrings are an important muscle to achieve this.

    The Hamstrings are constantly shortened because as riders we use the muscle in the saddle.

    It is imperative to stretch the Hamstrings correctly to: 

    •  maintain flexibility through the lower back
    •  maintain good muscle health. 
    • to relieve the pressure through the disc in the lower back
    • to allow the rider to use the muscle correctly.

    It is important to stretch the Hamstring not only correctly but also safely. Many riders have back pain and stretching the Hamstrings in certain positions will stress the lower back and add to your pain.

    Always

    1. Stretch with a straight back.

    2. Stretch with a safe point to hold onto.

    3. Stretch for up to three minutes at a time. (daily at first and reduce to 2-3 times a week).

    4. Stretch to mild pain or discomfort.

    5. No pain no gain only applies if you know what the pain means!

     

     

  • Tips On How To Care For Your Back And Your Horse

    liftinhMany people think riding is dangerous and the cause of many sporting injuries. Granted, falls can result in major injury but a majority of injuries come from caring for your horse. The postures you move in and out of during your day affect your lower back, more often than a fall does. The consequences of microtrauma can sometimes be more devastating than a major trauma, such as a fall.

    This part of riding is often not addressed with riders. It is just as important to learn how to care for your own body while you care for your horse as is it to learn how to ride.

    Back pain has a huge impact on every aspect of your life, not just your riding.

    I see many people with back pain in my Physiotherapy practice. Many of them state "I haven't done anything, it just started". When I dig deeper all of these people have a repetitive daily activity, like picking up toys, moving items at work, bending to reach objects, lifting children, driving, and desk work. All of these activities are repetitive.

    The common movements of bending and or lifting occur many times in a day. Each episode of lifting and or bending involves pressure through your body. If this movement pattern is performed with poor stability and or poor alignment then the stress each time may well be creating a micro-injury. Each micro-injury is usually pain-free but when they start to add up over time then an injury is brewing.

    This is the scenario I see all the time.

    Prevention, understanding the actions, and training yourself to protect your back is the key to pain-free longevity.

    Tips to Protect your Back

    • Learn how to use your core
    • Stretch everyday
    • Only lift when you have too
    • Do little backbends often during the day
    • If you can lean on something to bend over then do it
    • Sit with your legs spread wide at your desk
    • Minimize sitting trot and canter work if you are in pain
    • Wear a back Brace for heavy work

    Back Brace jpg 1 websizeMost back pain comes from the work you do every day, not from riding or falls.

    If you do have an injury then make sure you have an assessment and treatment and most important the correct rehab program. The rehab must involve core work, movement patterns, and time.

    Please LIKE my Applied Posture Riding Facebook Pagefor tips and training advice

    If you want to change the way you ride then read about my

    Applied Posture Riding Membership Program.