CONFIDENT RIDER?

 

 

Alexander Technique

Chiropractors

Digiartz - Making the most of your memory

Fit Back - Condition and strengthen the lower back

Fizz Coaching

Ppdlearning - NLP Training Courses

Positively Riding - Dedicated to helping equestrains regain confidence and overcome fear, focusing on safety

Pikups - Riding with confidence

Pilates

Reflexology

Yoga

 

LOOKING AFTER YOUR BACK

The spine is made up of 33 small bones called vertebrae, with discs which act as shock absorbers - they're made of a soft, jelly-like substance which is held inside a tough, outer casing. The muscles of the back support this structure, so when the back goes into a form os spasm, the most common form of back pain occurs. This can happen if you have been performing a strenouous task such as mucking out or lifting heavy items. To avoid muscle spasm, don't lift heavy objects and twist at the same time; keep your body and back in straight alignment, bending from your knees. Don't forget to engage your stomach muscles to help support your back.

The lower part of the pack - the lumber region - is probably the most vulnerable, and back pain often occurs here. This is because the lower spine bears the entire weight of the upper body. Strengthening your back muscles and keeping active via exercise will help to strenghten the lumbar region. Riding is an excellent way of keeping fit, but it is important to maintain correct posture at all times and not slip into bad postural habits - regular instruction can help prevent such habits developing.

The spine is not straight, but is curved into an S-shape, with a hollow in the base of the neck and in the lumbar region. Try to maintain this shape as much as possible when riding by elevating the shoulders and not allowing the back to round and the pelvis to tilt forwards - this is as easy 'relaxation' position to slip into when hacking for example.

Correct body alignment will protect the head, neck and upper spine, so make sure your head is level on your shoulders when riding, as if you were being pulled upwards by an invisible cord attached to your crown. Don't drop your chin or force your shoulders back; rather, think of opening your chest and looking up and ahead.

Try to work your core muscles when riding, so they are actively supporting your spine. (The core muscles lie deep within the trunk of the body and attach to the spine, pelvis and muscles that uppport the scapula. They are foundation for co-ordination movements of the legs and arms). Core stability will help to protect your back, and strong abdominal muscles act like a corset, taking pressure off your spine and pulling the other muscles into place. Think of breathing from your centre. Working on the lunge without stirrups is ideal to strengthen abdominal muscles.

 

Home

 

 

Home