Applied Posture Riding - core strength workout,

  • Applied Core Stability E-Book

    10 copy 1

       This is a core training program for people who want to learn how to use their core for function and for a living.

    You will learn HOW TO use your core for work, for rest, and for play.

    I call this Functional Core Stability or Life Style Pilates.

    So many people attend Pilates classes and certainly many do strengthen their core.

    However, there seems to be a large group who fail to transfer the strength or use of their core into daily life.

    Pilates exercises are designed to be performed in "Neutral Spine". I think many people become confused and forget to use their core for their daily work and activities.

    I think many people become confused and forget to use their core for their daily work and activities.

     So I have covered many of the problems I encounter in my work as a Physiotherapist.

    The Program in this book covers numerous areas of strength training and in particular all of the following.

    • I have addressed this problem by showing you how to train your core in various non-neutral movement patterns.
    • As a Physiotherapist, I am able to teach you about the Anatomy and mechanics of the deep core muscles as well as the major postural muscles.
    •  The training is set up in chapters and you will work through a step by step process starting with learning about the body and how it works.
    • I have detailed chapter on the relationship between the core and your posture.
    • You will be taught my jargon because the language I use is unique to me and my training.
    • The key to all Pilates training is getting the core muscle to work. I spend a whole chapter on how to engage the deep core muscle. I call this the "Core Crunch" and this is the first movement pattern of many you will learn as you work through the book.
    • I call this the "Core Crunch" and this is the first movement pattern of many you will learn as you work through the book.
    • As a Physiotherapist, I treat people who start an exercise program at the wrong level and consequentially they get injured. I have put together a chapter to show you how to test your major muscles for strength. this will give you an understanding of how strong or weak you are.
    • In the next chapter, I will show you how to train your core using the big ball, that is training in positions that are not the neutral spine.
    •  Your posture and your core must be coordinated so I will teach you how to follow a few routines to strengthen and use good postures.
    •  Stretching is a major component of good body health. In this chapter, I provide you with a number of stretches you need to do to either regain flexibility or maintain range of movement on a regular basis.
    •  The use of your core is the key feature to a strong core. In this section, I show you how to use your core for function. I demonstrate ways you can use the "Core Crunch" to lift, to change postures, and to train your core to become more automatic rather than on-demand.
    •  As a Physiotherapist, I have knowledge of the things that affect your core, such as pain. In this chapter, I teach you about the daily challenges that directly affect your core and how to handle them.
    •  Many of you will want further training to gain more strength in your core. Advanced strength training requires a strong core to start with so once you have followed the chapters you are ready to learn some advanced exercises. Many of these are pure Pilates exercises and they will give greater core strength. 
    • Many people following this program may require a support brace to assist in their core and or postural training or for pain control. 
    • I prescribe a lumbar back brace for those of you with chronic or severe pain. If your pain in minimal and you just need some support then a mini back brace is perfect. I also find a large group of people just need a reminder to engage their core so a "Core Sensory Belt" is ideal.
    So if you need some help with the training of your core then this E-Book is an ideal tool for you to follow.
    for horse riders, I recommend the "Applied Posture Riding The Fundamentals of Riding"  E-Book. This book has a great deal more education and training specific to horse riders and I totally recommend this book to all horse riders.
    So if you want to train your core for strength and for function as well as train your posture and manage pain then this is the book for you.
    I am happy to answer any questions along the way.
    I love this topic.
    Annette Willson
  • Applying Biomechanics To The Horse Rider 2

    Part 2   

    If you have not read Part 1 starts here

    The training of the horse to go long and low requires "eccentric muscle work". This is opposite to "concentric work".An example of concentric work is, lifting a bucket of water off the ground, or getting out of a chair or walking up a hill. All these movements are into resistance. Examples of eccentric work are putting a bucket down, walking down a hill slowly, sitting down in a chair without flopping. The jumping posture requires eccentric work and can be trained on the flat.

    Any movement that requires your muscles to control the movement into the resistance. If you are in a tug of war, pulling the rope in is concentric work letting it out is eccentric work.  Stretching long and low is eccentric work. The building of a top-line requires the horse to stretch his head and neck towards to ground, (eccentric work).To do this he must be allowed to and taught to do it. This is the action that builds the tone strength and bulk along the back and neck-line.

    The rider must be balanced with a stable lower leg to allow the horse to perform this movement.  If the rider is not balanced then he will use the reins and inhibit the horse from stretching lower. The rider must be able to have a light seat as well, so the horse can use his back without the rider driving into it. We want symmetry in our training so yet again the rider must ride with equal weight distribution in both directions or the horse will become, or stay "one-sided".

    This is often demonstrated as a bridle lameness. When investigating lameness in a horse a vet does not necessarily know about the influence a rider has on the lameness. It may be worth getting an opinion from a respected trainer or coach, especially if the vet finds no clinical reasoning for the lameness.

    The importance of understanding the biomechanics of both the horse and rider can save many dollars and many hours of frustration. Arena work, as well as hill work, is great for eccentric muscle training. For the rider, the Applied Posture Riding exercises are a must. It takes time and patience to build up muscles.

    Skeletal Structure and Muscle Structure.

    Confirmation is the size and shape of the bones and this can’t change much,(skeletal structure). Posture is how the bones are held together and how they are supported and how they are moved by the muscles, ligaments, and tendons (muscular structure). Soft tissues can be changed. So the horse's muscle shape and strength and control are changeable as is the riders. Bad confirmation can't be changed totally, but it can be controlled and managed. Poor confirmation in the legs can be managed with correct shoeing.

    A bad posture in a horse and a rider can be changed. For example, a horse with a U neck (upside down necks which are more heavily muscled underneath) can be trained to reverse this posture.before and after APR A rider with round shoulders can be trained to be tall and upright.

    It is important to know your horses' past. Has he raced, has been badly handled, has been badly trained, and what is his breed? The thoroughbred has a different brain to the stock horse.

    It can be due to emotions the horses are carrying, for example, negative emotions like fear, or anxiety, anger, depression, etc. In a person who is stressed, fearful, and anxious you might see a contracted chest, tight muscles, and a tight jaw, round shoulders, and a stooped posture. Similarly, you can see these same patterns in horses, and of course, these tension patterns extend on all throughout the body. Poor posture could be the result of an accident or injury or due to pain or discomfort, for example, sore feet, or it could be from badly fitting saddles and poor riding.

    How do we change these Postures?

    As I have said it is important to have knowledge. I believe the rider is the first point of change. A rider can identify their own strengths and DSC 0087websizeweaknesses by following my Applied Posture Riding program. Only when a rider is able to balance through their core and lower leg will they be able to ride in balance with their horse. A balanced rider will be able to sit light and get off their horses back and allow it to develop.

    A balanced rider will be able to keep their weight centered and symmetrical as the horse grows bulk and length. A balanced rider will not pull on the reins. A balanced rider will feel the movement under them. When horses are ridden in better biomechanical balance their postures can start to change. Although in some cases horses need extra help with bodywork to make these changes.

    Massage, special stretches from the ground, showing the horse what you want is needed sometimes. A good saddle fit is very important. Knowledge in all areas is a must to have the best outcome.

    Good luck and enjoy your riding Annette Willson Applying Biomechanics Of The Horse And The Rider Part 2

  • Core Exercises For The Horse Rider

    Horse riding coaches are recommending core strength training for all horse riders. The topic "how to ride a horse" must include posture education and core training. Pilates can help but Pilates classes will not always teach a horse rider how to use their core in the saddle. Pilates does not teach riders how to use their core outside or "Neutral Spine".

    There are many exercises that will strengthen the core. A large number of core strengthening exercises can be done at home with no equipment while some require the use of equipment and gadgets.

    As a Functional Core Stability coach, I teach the core crunch, this is a very important core exercise for the horse rider.

    Core Exercises for The Horse Rider

    As a horse rider, though, it is important to be able to use the core in the saddle for strength, balance, stability, and skill. The core exercises out of the saddle aim to strengthen the core, but it is also important to train the core using specific movement patterns used in the saddle.

    Stretches are a must and so is protecting and controlling back pain.

    If you want more information on these topics, have a look at my Applied Posture Riding Membership Program. This Pilates-based exercises program is a great simple program to teach riders how to ride using exercises that are horse rider specific.

    LIKE and Follow me on my Applied Posture Riding Facebook page for tips and advice and fill in the subscribe form to receive updates.

    Good luck and enjoy your riding. Annette Willson Remember to do your core exercises.

  • The Core Problem For All Horse Riders

    Do you Have A  Problem With Your Core Strength When You Ride?  

    When I was learning to ride we did not have access to Riding Instructors. We did not have access to the internet, we only had "The Hoofs and Horns" magazine. I taught myself to ride by watching top riders at all the events we went to. I taught myself to ride with a good solid balanced lower leg. I taught myself to ride with a strong core and upright position and soft hands. 

    When I was injured I had to do it all again. Like riding instructors, treatment was scarce. In those days, treatment was surgery or nothing. My surgeon told me to "Give up Riding" "Give up my Teachers Course and stop all exercise". I found I had to teach myself how to manage my pain and I had to rehabilitate myself back to riding. Giving up was not an option.

    I decided Physiotherapy was the best course I could do for myself and to learn more about the body.

    With this new knowledge, I taught myself how to use my core. I taught myself to ride again with my back injury.

    I was asked so many times "How do you sit up and so still when you ride?". 

    • Can you give me a set of exercises for my core?
    • Can you give me some advice on riding with my back injury?
    • Can you look at my pictures and give me some exercises to straighten up?

    I was repeating my self so often I decided to put it all into a riding course. This is now followed by 100s or riders around the world. Many riders do Pilates, but Pilates does not transfer core strength to core use in the saddle. Pilates trains in a "neutral spine". Riders need to use their core on "non-neutral spine". Personal trainers have great exercises, but these are not movement patterns, and the term "no pain no gain" can be dangerous. Pain is a signal, not a challenge.  As a Physiotherapist, I know the difference. I can start your training now.

    If you are sick of being told to tighten your core and you want to learn "how to", then have a look at my Applied Posture Riding Membership Program. 

    I will show you how to engage your core and teach you my famous Movement Pattern "The Core Crunch", plus so much more

    The next step is yours!

    Make sure you LIKE my Applied Posture Riding Facebook Page for tips and advice on Riding.

    Look Good Feel Good Ride Well.