Functional Strength – A Riding Essential
By Sandee Lea
The next generation is here and the theme is functional fitness. People want an exercise program that not only fits their life, but that translates directly to the sport, game or activity that they love. This article is written in regards to Equestrian Pilates. Equestrian Pilates improves your ride and keeps you healthier in many ways; the 3 most important benefits are listed below.
Strength
Functional strength is a riding essential.
Riders do not need six-pack abs or huge arm’s, they need the strength to perform activities on and off horseback without strain, without risk or injury and without the need to compromise body positions.
Equestrian Pilates builds strength in the body’s core muscles. These are the deep muscles, the body’s powerhouse, that provide a “girdle of support” for the abdomen and low back, add functional strength to the limbs, allow the use of more that one muscle group at a time and, for the rider, allow separation of muscle use.
It is an essential key for riding pleasure and performance, the ability to separate the use of the riding aids in maintaining proper posture and eliminating stress from overuse of the arms, legs and shoulders. Separation of muscle use allows proper communication to the horse through the legs while keeping the seat strong and deep. It also promotes the ability to keep the hands soft while the upper body maintains proper position.
Balance
The greater the degree of balance within the rider’s body off the horse, the greater the ability to maintain balance on the horse, it is that simple.
Pilates balances muscles side-to-side and front-to-back, as do many exercise programs. The important added ingredient is balance interior to exterior. By strengthening the often under used internal muscles, the rider’s body develops a tremendous degree of functional balance. This means that balance will translate to movement on horseback and assist the rider to use their strength properly.
Balance results from the harmonious interaction of many small stabilizing muscles, with the core muscles playing an important role. In humans, the stabilizing muscles generally aren’t the ones that garner admiring looks in the gym or on the beach, but their role is critical in helping the body to function efficiently and to avoid injury.
Flexibility
To be able to use riding strength and balance effectively it must be available over the greatest range of movement.
If not, any position outside of the norm will show a decreased ability to use that strength and balance. Increased flexibility increases the effective range of strength.
Flexibility is also important for injury prevention. Thousands of riders, each year, are side-lined for days to months by lower back problems alone. How many times has your back been sore after your ride? How many times have you thought your ride went well but you did not get the blue ribbon?
Awareness is the shortest distance to improved efficiency of any exercise and lets the rider transfer new movement patterns from the ground to horseback. The mind-body connection makes all movement easier, allowing the rider to perform the proper motions on horseback without thought or effort. The combination of all of these ingredients is the essence of functional fitness for the equestrian.
So, what are the performance benefits for Equestrians by practicing Pilates:
- Freely and gently move arms and legs around a stable base
- Help clarify aids and hold jumping form
- Avoid collapsing and bouncing in the saddle
- Better absorb a horse movement
- Improve posture to help you deepen your seat
- Increase comfort during and after your ride
- Maintain neutral pelvis so you can easily follow your horse’s movements
- Develop a trusting riding relationship, where your horse responds to your commands and is confident in your ability
Sandee Lea, is a Nationally Certified Pilates Trainer, through the Pilates Method Alliance and owns A Pilates Studio located in Temecula. Sandee also practices Yoga and is a Certified Yoga Instructor through Yogafit. A Pilates Studio offers Private Pilates Training, Group Pilates Reformer Training, Spin Classes, and Yoga Classes at her studio. Please contact Sandee at (951) 541-6708 for more information or visit her website www.pilatestemecula.com. Sandee also has a fitness blog site where she shares an exercise and a recipe of the month, as well as nutrition articles and more. Check it out at www.hundredpureandsimple.blogspot.com.