Applied Posture Riding - how to ride a horse

  • How To Ride A Horse. The Sit Trot

    How To Sit The Trot UsingMovement Patterns

    Posterior Neutral AnteriorPelvic tilt websizeThis is a pace that all horse riders have trouble with. Although the trot is a pace we as riders spend a lot of time on. We spend hours at the rise trot and training in circles, fitness work, and just for pleasure. We spend hours riding at the rising trot and struggle with the sitting trot. 

    How To Ride a Horse and How To Sit The Trot. Can be learned using Movement Patterns.

    Your core strength, coordination, and synchronization are the key to both. If a horse rider can sit trot well then they can ride just about any horse. Movement patterns to teach horse riders are my specialty. By understanding the muscles and movements required for horse riding it is easy to learn how to ride a horse, and how to sit the trot by breaking up the movements and practicing each of them individually.

    Horse riding requires a strong well-balanced posture. The sitting trot is an upright posture and the rider's seat must stay in the saddle,DSC 0155 unlike the rising trot where the rider moves their weight from their seat to their stirrups and back again, there is no weight transfer with the sitting trot. 

    The sitting trot is a very bouncy movement so the rider must learn to absorb the two beat footfall through their seat and this is easy if the breathing pattern and core are trained. 

    Horse riders need to be symmetrical with their power, coordination, and skill in both their left and right sides. Many ball sports are one sided and this suits people because we are one sided, and get better at this with age. To be able to ride a horse well horse riders must train both their left and right body parts. I spend time trying to write left handed just to train my brain and left side.250px Transversus abdominis 

    The muscles needed for horse riding are different to many sports. They all need to be trained for riding, not for netball or football. Although horse riding is good for fitness it requires good endurance and strength in all the posture muscles but especially the core. Good horse riders, especially dressage riders have great posture out of the saddle. They may be stiff and sore but they do stand up tall. Training out of the saddle with core exercises will solve many "in the saddle" posture problems. To be able to ride well a rider first needs to learn how to stabilize their lower leg.

    To be able to sit trot well a rider needs to be able to coordinate their breathing, their core, and their lower leg to work as a team, not independently in this case. The rider needs to have a strong lower back that will maintain the upright posture while the core and legs move with the two beat movement of the horse. By understanding the actions required it is easier to work out which muscles and which movement patterns to train in order to achieve the skill of the sitting trot.

    How To Ride A Horse.The Sit Trot

      Many horse riders are taught to sit trot on the lunge and spend hours going in circles clinging with their thighs to build core strength.(This is a great technique but only with a skilled handler and teacher). The core will only build strength if it is engaged properly. Unfortunately lungeing and clinging does not build strength in the right muscles and teaches a rider to cling like a monkey. The time spent doing this exercise often results in a rider giving up, simply because it is too hard and does not work. I will state it does work for some riders, but generally, it is a waste of time and effort. I believe this exercise is wrong. However, I do acknowledge it does work well for some learners. I train my pupils out of the saddle as well as in the saddle.

    All my pupils follow my program so these core exercises are easy for them to understand.

     Learn to Core crunch. (Not an Ab Crunch). Many think the sitting trot is only about the seat. It isn't! The core and lower back need to be engaged and flexible and the lower leg is the body part that controls the Core hold bounce as much as the breathing and the seat. All my pupils learn the "Core Crunch" before any other core movement pattern. The next 18 movement patterns are specific to horse riders and horse riding. These patterns are unique to my Applied Posture Riding program and have become one of the most successful training patterns and programs for horse riders to learn how to sit the trot.

    How To Ride a Horse.The Sit Trot

    The benefits of this training are not only to train horse riders to ride well but also to manage lower back pain and posture problems. The benefits of core exercises are many. The benefits of training under an expert are even greater. To learn how and why and then what movement pattern is the difference in having knowledge as opposed to just exercising. If you are passionate about your riding and want to learn more about the horse riding posture and how to train it they look at Applied Posture Riding.

    I am a rider coach I teach riders how to ride a horse. I do train horses as well but my passion is teaching horse riders to be the best they can be by understanding the riding posture. If you have any comments or questions I am happy to help, use the contact page. How to ride a horse is my specialty.

    LIKE and follow me on the Applied Posture Riding Facebook page for tips and advice and fill in the subscribe form here on the website to stay in touch.

    Enjoy your riding and good luck Annette Willson Author Applied Posture Riding  

  • Lower Back Pain and Horse Riders


    When I wrote the Applied Posture Riding program I wrote it with the intention to train any rider to ride better. The core exercises are brilliant for horse riders, but as it has turned out, this program has become the most valuable program for horse riders suffering lower back pains. Many 4820068 spinehorse riders are seeking a program that incorporates core exercises as well as horse riding knowledge.

    Basically, my program teaches horse riders "How To Ride A Horse". The exercises are all core-based and designed to teach horse riders all about the horse riding posture.  Well,  it has become evident that horse riders suffering back pain have been the biggest buyers of my program. I think this is because horse riders with back pain are finding it very difficult to find information and advice that helps them stay riding and doesn't just tell them to give it away and find something else.

    Many horse riders consult with an expert who understands lower back pains but not horse riding. I was told to give it up and I get emails from so many that are told to do the same "Give Up Riding" I don't think so!!!

    Lower Back Pain can be Managed

    I get many emails from riders all over the world asking for help and advice about their back pain and their muscle and posture pains. Many horse riders can't get past a block they have with pain or balance problems or confidence due to weakness. I find riding instructors and health professionals cannot help with these issues.

    Lower back pain seems to be the biggest bogie for horse riders and it is very sad for a rider to be told to give up their passion. The disc is the most common structure injured that affects horse riders forever. If you are one of these riders, they have some hope you can get control back over your body, your pain, and your dreams.

    The first question I ask is "What have you been told?" Many people get the run around with the question and don't actually know what is wrong. I think if you can walk around and go to work and do some exercises then you can train yourself to ride again. I can direct you in asking better questions. In many riders I deal with it is simple as prescribing a back brace, correct core exercises, and of course proper management around the stables.

    The riders I deal with are not going to stop what they are already doing. In many cases I am just changing how they do what they do, to be safer and less harmful to their body. When it comes to getting back in the saddle I do suggest a quiet horse and in many cases save jumping or eventing for the future.

    But any person can get on and ride and be safe. Riding is actually good for lower back pain, caring for a horse is the harmful part. So as a generic program for lower back pain management I suggest a back brace immediately. I suggest wearing as you need at first and then slowly reduce it. I totally recommend core exercises. I can't express enough the importance of correct core exercises.

    This is the story of a lady who returned to riding after following my program.

    I would like to tell you about a lady I helped here in SA get back to riding after one of the worst back injuries I have seen. She had multi-level disc protrusions and a slip at one level. She had severe nerve pain and minimal flexibility. Her Dr. told her never to go near a horse let alone ride again. She contacted me in desperation and wanted me to teach her how to ride again. Well, she was going to ride anyway so I said I would help.

     First up we designed a simple exercise program for flexibility and fitness and had her walking and moving better. We looked at what she could do and she had to promise to stay away from any lifting, twisting, or carrying anything.

    She was not allowed to feed up, rug up or saddle a horse, she could supervise.Back Brace jpg I prescribed a back bracewhich gave her great pain control. While wearing the back brace I taught her core crunches and core exercises. Slowly pain eased, core function improved and she started riding at the walk only. I suggested she have a helper saddle and bridle her horse and not to have anything to do with the care of the horse, but she could get on and ride, of course slowly and safely.

    She followed the program and has had great success. She is back competing at country hack shows on her old faithful and loving it. She is back instructing and enjoying her passion. She is of course still following the rules, her back is still damaged and will still give her pain, but with knowledge and management, she is living her passion.

    I did hear from her husband she had had a nasty fall and ruptured her cruciate ligament. She fell off the ride-on lawnmower!!!!!. The Dr. didn't warn her of this!

    Anyway, my point is if you have the passion to ride and you get the right advice you can follow your passion and achieve your dreams. 

    I am a rider coach if you have a problem and I can help I will. Just ask! I have suffered lower back pain and I know how to manage it.

    For more information look at my  Applied Posture Riding Membership Program.

    Good luck and enjoy your riding Annette Willson