Posted: 18th December 2019 | Back to news feed
Trainer Chris Bogues offers tips for riders on maintaining a healthy back and detecting ‘movement patterns’
With many of us over-indulging at Christmas, moving around less due to time off work, and even getting in less riding over the new few weeks, there's a chance when we get back in the saddle, we may feel stiff! And stiff backs can drastically affect the connection with the horse, and our riding performance! A flexible back is very important: if the body is poised, flexible and co-ordinated, the rider can amplify their flatwork training.
Chronic back and body issues
Many of us experience chronic back and body issues, such as reduced hip mobility, tightness in the shoulders, poor core strength and lower back fatigue, which can lead to strain on the rider’s spine.(And notice how these issues affect your horse – are you mirroring each other’s issues and weaknesses, perhaps? Your own reduced hip mobility could also seethe horse stiffer in his ribcage and quarters, for example.) Whilst riders might notice if they are suffering from overt back pain, they are frequently unaware of the effects of hidden stiffness, which can affect the potential of both horse and rider.
Many of us have movement patterns that are ingrained, and create unwanted messages to the horse. These patterns can deteriorate the rider’s co-ordination and, subsequently, their rein and seat contact. With more severe back injuries, such as falls, it can be worse; many one-sided or stiff horses originate from a rider with un-level shoulders, or a pelvic imbalance, for example. So, what can we do to help protect our backs? I would advise working out your own ‘movement patterns’ - for example, always dropping your left hip, or bracing your right shoulder - and recognise your symmetry faults. You may for example, if you’re right handed, hold the car steering wheel heavily with your right arm, instead of holding the wheel with equal weight in both hands. Maybe if you have a noffice job, your right shoulder drops forward, due to excessive reaching-forward with the computer ‘mouse’? Regular training with your instructor will help you identify problem areas, and develop exercises and school movements that will help keep you mobilised in the saddle, while reducing the risk factors for injuring your back.
Ward off injury
Essentially, if you’re feeling stiff, it’s important to try to ward off injury and degradation of your functional mobility. Simple things like maintaining hydration, doing simple exercises for strength and flexibility, and regularly seeing a healthcare professional relevant to your back, such and an osteopath, chiropractor or physiotherapist, will collectively create a fitter, more robust rider. You could also take up something like yoga or pilates, to build strength and also develop your knowledge of stretching, and its benefits.
You could also consider a wellness break - Castle Leslie Estate, based in Ireland, offers a new equestrian and wellness holiday package for either three or five days. These unique riding packages involve the perfect balance of rejuvenation, relaxation and reward, making them the ideal ‘off season’ equestrian holiday. They offer a holistic approach to an equestrian break by not only affording the guest daily indoor riding, but also time to look after their spiritual and emotional wellbeing. These packages include three or five nights’ accommodation at the newly renovated Lodge, with a full hearty Irish breakfast each morning, three x 45 minute indoor riding lessons each day, one consultation with a Sports Physiotherapist to review your general physical wellbeing, a daily spa ritual (full body massage), use of the sauna and outdoor hot tub daily, one 70-minute reflexology or reiki treatment, and two sessions of Yoga or Pilates! They also include a light lunch each day, and a two-course evening meal in Conor's Bar, each evening. (Three Day Package from €1,205pps; 5 Day package from €1,775pps). Visit www castleleslie.com for more information.
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