Back to Basics for Equestrian Athletes In many of the books that I have read about horse riding, show jumping, and dressage I see they are full of advice to the rider about holding a perfect riding posture whilst seated on the horse. But in my experience most people do not have the anatomical ability, strength or knowledge, of how to hold or even understand what acceptable posture is, let alone what a perfect riding posture should look like. By its very nature, horse riding influences the whole person and the effect on all the bodys systems can be profound. Whether the event is dressage, or just recreational riding, the unique combination of the horse and its movement with the rider produces an extraordinary effort on all the systems of the body. The most important facts that people need to be aware of, is the attention to good body alignment, posture and breathing. The physical system is a totally integrated system. Good health is dependent upon several factors including good posture, full body breathing, balanced nutrition and hydration, and good quality sleep patterns. All these factors are interdependent, but it is the framework of the physical body through which everything operates. Posture affects us in everything we do, every movement we make. Most of us spend up to 12 hours per day seated in an office, class room or at a work station, watching TV, surfing the net etc. we slouch on the sofa. This slouching encourages our low back to take exactly the opposite to an ideal shape. That’s half of our lives in a seated position! It is no wonder we get bad backs, tense muscles and develop a less than desirable posture. Our lifestyles also encourage us to be physically passive. Then we are asked get up on a horse, and find that we are unable to follow the instructions and demands that are required to carry out a very complex activity such as riding a horse in recreation or classical manner with any chance at form needed to satisfy the aesthetics of a casual onlooker let alone impress a tutor or judge. Most people if they are honest will want to, or need to improve their posture but training posture is not just about learning how to stand or sit properly. Posture affects us in everything we do, every movement we make. Posture is Posture is Posture no matter who or what you are. What is the meaning of good posture? A correct posture means that the key body parts stack vertically on top of each other. This positioning will usually allow the joints to sit in their midrange or middle position. This middle position means that the joints are mildly unstable as no ligaments are tightened in this joint alignment. The small, deep, postural muscles that attach closely to the joint have to work to maintain stability and this correct position. But, what it also means, is that the postural muscles have to be strong and controlled enough for the job, and it is in the training of these muscles that you have to have extensive knowledge. Sitting is in itself tough on the back but slouching is one of the most constant and damaging strains on our spines in modern life. If we slouch on a regular basis the slouch will feel normal to us but as human beings interpret that feeling as if it were correct. We therefore positively reward ourselves for a negative behaviour and keep on slouching. So to change posture you have to make a change to your shape. The new corrected shape will feel wrong to begin with, and this can be confusing, especially as changing shape can also create pains due to the changes. One of the problems that arise with a lot of equestrian athlete or athlete is they go to a gym and start a Programme of exercise under the tuition of an exercise professional, but most exercise professionals look at most people as body builders and train them accordingly with little thought of the sport that they participate in. This is ok if all you want to do is clean out the stalls or carry the equipment around, but as far as improving your riding or athletic ability it has absolutely no carry over whatsoever. All exercise Programmes have to be tailored for the individual and have carry over into that individuals sport. I would like eventually to be able take you through the basics of how to achieve the strength, mobility, flexibility, and power required to deal with the day to day stresses of your sport. Nature. To be commanded, must be obeyed Sir Francis Bacon (1561 - 1626) Every working day at our clinic we work constantly trying to educate our clientele in the normal feel of correct posture. Many of our clients have so many other issues going on in their bodies that they sometimes need hours of remedial treatments to clean up the body’s tissues before they are anywhere near ready to commence a physical training programme. The art of correcting posture lies in the co-operation between the therapist and the client. Getting the client to adopt the measures that we propose mean that we have to first educate them so that they understand the benefits of the exercises that we are proposing. This is because a lot of the movements are extremely small and gentle. It requires time and work and effort for an efficient correct postural habit to form, but the health and fitness benefits reaped will be worthwhile in both the short and long term. Sitting Correction The problem with sitting is that all too often what we sit on actually encourages our low back to take exactly the opposite shape required and round into a slouch sitting position. Sitting is already tough on your back but slouching is one of the most constant and damaging strains on our spines in modern life. Horse riding, especially dressage, takes an enormous toll on the active working muscles to hold correct position for long periods of time under sometimes stressful and dynamic conditions When you slouch gravity will have a hold on your shoulders and will drag them forward. Your head will no longer be balanced directly on top of your spine, gravity the weight of the head and the muscles attaching to the neck and shoulder girdle will encourage the head to gravitate forward. The lower part of the neck will bend forward excessively at its attachment to the body leading to what is commonly called a ‘dowagers hump. this would then lead us to look toward our feet, we then extend our upper necks, lifting the head to place our eyes in such a position that we can see forward keeping our eyes on the horizon. Quite often it is extremely difficult to tell for yourself what your posture looks like - a mirror is a useful tool, as often what we feel our posture is, might not be how it actually is. When you are next sitting poorly try this following exercise and see the dramatic effects on your body’s position... Sit on the front of the sitting bones, by pushing your low back forward. Square your shoulders, without elevating them or adding a chest lift by linking chest movement to shoulder movement. Try to keep the lower ribs down as the shoulders retract - stopping the shoulders movement back if the chest starts to lift. Lift your head so your face is directed at the ceiling. Then lengthen the back of your neck so your face points forward. This initially corrects the low neck position and then corrects the upper neck. Keep a relaxed breathing pattern. As you breathe in through the nose - make sure the air gently fills the lower lungs - dont fill the upper chest. Remember, when correcting a sitting posture placing the low back position can actually improve the entire sitting posture. Spinus Erect. The erect held spine allows the strengthening of muscles in the correct balance, especially important in the neck, and lumbar spinal region, and therefore maximum mobility and possibility of energy conservation rather than tension and wastage. It also facilitates energy movement, poor posture blocks the free flowing of the body’s essential life forces. Linked with the vertical axis of the body are two major horizontal axis. They are linked by the flowing action of the pelvis. The shoulders and hips should be kept level, any tipping of one will disturb the spine and then affect the other. Most alignment disturbances, caused initially by lack of awareness resulting in slouching, is physically due to habitually standing on one leg or overworking one arm or one leg. When standing on one leg, apart from the effect upon the spine, the leg tends to rotate inward and the buttocks outwards, causing the arch of the foot to weaken and collapse, this then becomes habitual. Effects of Bad Posture. 1. If the head falls forward, neck muscles are strained with the weight of approx. (5-7 kg) 2. Back of neck nerve complex is constricted with hard muscle and a build up of collagen forms, therefore poor blood and oxygen supply to the head, leading to headache, migraine, blood pressure, dizziness, chronic fatigue, poor mental performance affected eyes, ears and sinuses. 3. Neck angle constricts the throat, therefore poor breathing. 4. Caused spinal disturbance – hollowing of lumbar spine, weakening and therefore backache and spinal curvature with an increase of metabolic waste products building up in the local musculature. 5. Compressed chest causes shallow breathing, therefore poor oxygen supply and poor heart action. 6. Internal organs crushed downwards by the thoracic structure pressing inwards, therefore protruding abdomen. 7. Inefficient digestive track function, causing constipation and wind. Good posture can turn heads and command gazes of admiration. Graceful movement, flexibility and vitality usually accompany it, along with more energy, good humour and endurance. Conversely, poor posture can have negative effects on our appearance and height, health, self-esteem, performance and weight. John Young is a corrective exercise specialist, and holistic health practitioner, who specialises in exercise rehabilitation, deep tissue massage therapy and manual lymphatic drainage massage therapy. John qualified as a practitioner in the UK. USA & Hungary John currently runs a massage and rehabilitation clinic in Putney south west London. He can be contacted at the clinic on the reception telephone number 02087857220 visit our website at massageandrehabilitationclinic or email him on jypt@hotmail so, whatever your needs, give him a ring. Stay well, live long a
Posted on: Fri, 12 Dec 2014 07:16:42 +0000
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