Rider Muscles??

Emiry · Advanced

Rider Muscles??

Jackie Cochran · Advanced

Congratulations for making the equestrian team Emiry!

I can't run at all with my MS. I can't do much at all, but every bit of walking up and down hill really helps me get fitter, just like I was a horse! Luckily my mailbox is 600 feet down and uphill so I get a good workout at a walk. I try to get ONE good, fast, long striding 50 to 100 feet stretch uphill, but most of the way I go slow, I get tired FAST. I try and do this the days I don't ride (note the try.) Somedays I just can't walk fast and meander up and down hill stopping to admire all the weed flowers, the clouds, the birds, trees, etc...Of course this is all with two canes so my arms get exercised too.

It might be a good idea to stretch your gripping muscles regularly and gently. Riding stretches them, plus our thigh muscles often convulsively tighten when we feel insecure. If you know how to relax these inner thigh muscles into a stretch you can effectively lengthen your leg (with heel down) and increase your security while riding. Even experienced riders can get sore if they haven't riden in a while. At least taking Arnica helped my soreness so I could recover quicker everytime I've had to stop and then start riding again (all too many times.)

I'm sorry I can't help you about what to do in the gym. Walk uphill on an incline trainer for maybe 15-20 meters to start? It won't hurt you to start slow, it is better to go a short distance at first and increase it gradually. Listen to your body.

spirithorse · Advanced

YOGA. Will help balance, core strength and flexibility

Queenrider · Advanced

Pilates especially Pilates on the ball will help with core strength, coordination and balance.

Marlene · Advanced

Yoga and or pilates are great. I actually practice doing a yoga sit on my saddle on its stand as I am rehabbing messed up hips/lower back and want to work on my balance at the same time. Some of the best exercises I found on the net were for pelvic anterior tilt problems, which strengthens core muscles, and that is my weak point. I have noticed definite improvement since doing all this, but it's something you have to work on regularly. I am far beyond college age, but when I was in university, the long hours of sitting when studying or in class are really bad for all your core muscle strength and flexibility. I actually use my computer now a lot from the standing position for the same reason, it seems weird at first but you should try it sometimes and see the effect.

-- Edited by Marlene on Saturday 5th of November 2011 07:33:42 PM

-- Edited by Marlene on Saturday 5th of November 2011 07:36:10 PM

UnbridledRider · Yearling

Yoga, Pilates, walking, stretching, and lifting weights. Have a variety of exercises to put into your routine to be strong and flexible all over. Most new-ish equestrians don't know how important full-body fitness is. Also, make sure to ask your trainer for little things you can do around the house to train your muscles and make it a habit. For example, I always pull my heels down or place the balls of my feet on a bar under the table and pull my heels down to keep the flexibility and strength of my calves for your foot staying in the stirrup. You should also keep good posture at all times so that you don't develop back problems and keep strength for riding. Don't be afraid to try new things!

holliake12 · Foal

I completely agree with few peoples over here that Yoga can be very helpful in making our body flexible as well as healthy. Doing Yoga everyday for at least 20 - 30 minutes can improve our body posture and provide us a fit body.

I myself do it at least thrice a week and found it very beneficial. Many individuals around the globe have found Yoga to be very helpful in keeping themselves fit.

beargirl123sarah · Yearling

I agree that YOGA is great, maybe enroll in a Zoomba class, its dancing and its fun, also the best for core strength is using one of those Bocha Balls (one of those half balls with a plastic base, you do squats etc on it) it really strengthes the core muscles. helps your ankles and everything, I also use mucking stalls twice a day and forking hay as a strengthing exercise LOL. Good luck and Congrats on making the team, I'm sure you'll do great. See you on the trails

Sarah

greyhunter · Foal

I do alot of lunges and squats. I find this helps with your two point or half seat. Also I have tryed working my core on an exercise ball. Sit on the ball like you would on your horse (do this by a mirror so you can see you position), put your calfs on the ball and take your feet off the ground, use your abs to balance. You will be surprised how much this works your muscles.