PALM PARTNERSHIP TRAINING™
Building a Partnership with Your Horse
“Developing Rider Form and Balance, Part 3—Lower Body Exercises”
By Lynn Palm
In this series of articles, I am sharing some simple stretching and flexibility exercises to help with a rider’s relaxation, proper form, and balance. In the next few articles, we will focus on lower body exercises.
To do any of these exercises, you will need a consistent, well-schooled horse that is tacked up with saddle, bridle and leg protection. Practice in a large, enclosed area like a paddock, corral, or arena to give you and your horse more security.
As with all physical activity, if you experience any pain or have medical conditions that could be complicated by doing any of these exercises, stop! Seek advice from a health care professional before continuing.
All of these exercises should be done very slowly. Be sure to breathe when you are doing them. This is important because it encourages relaxation. If you find yourself holding your breath, try talking or singing to encourage regular breathing.
Think “center-square-balanced” while you are doing the exercises, and continually analyze your position using these three key words.
Lower Back and Stomach Exercise
Poll to Dock Stretch
This exercise stretches both the lower back and stomach, and it can be done at either the walk or the trot. Hold the reins in your left hand. While you look straight ahead, very slowly stretch your right arm forward. Reach your right hand toward the horse’s poll. You may not be able to actually touch his poll, but try to reach as far up his neck as you can. This will give your lower back a nice stretch, and it should feel good. Hold the stretch by keeping your hand on his poll or neck for a few seconds. Stay centered in the saddle, and do not let your lower leg swing backwards as you stretch.
Now release the forward stretch and bring the right hand back behind you, trying to touch the top of your horse’s tail or dock. This stretches the stomach muscles. Keep looking forward. Stay centered in the saddle and do not twist your body as you reach backwards. Avoid the common error of letting your lower leg swing forward. Hold the stretch with your hand on the dock for a few seconds and then release. Do a few repetitions on this side, and then do the stretch with the other hand.
Over the Neck Exercises for Hip Joint Flexibility
Flexibility in the rider’s hip area is critical to be able to follow the horse’s movements. The next set of exercises will improve hip flexibility and build the rider’s confidence and balance. These exercises are best done while mounted and standing still.
Exercises in this set require the rider to bring his/her legs up and over the horse’s neck and shoulders with no rein contact. Therefore, it is important to be mounted on a very quiet horse that will not become alarmed or worried. Even the most laid back horse may be a little startled to see his rider’s legs in an unusual position. Take a moment to show your horse he has nothing to fear by “sacking” him out with your legs. Holding the pommel with both hands, lean back slightly and rub one foot and leg on the side of his neck, and then repeat the sacking out process with the other leg. When he shows acceptance, you are ready to start these exercises. Ask a helper to hold the horse if you have any doubts about his steadiness.
Tie a knot in the reins. Put yourself in the starting position by grasping the saddle’s pommel with both hands and “scooting” your hips a little more forward in the saddle. This position allows more hip flexibility. Take your feet out of the stirrups, but let your legs hang in the proper riding position beneath you.
Knee Touches
With both hands behind you, grasp the cantle, keeping the elbows slightly bent. Bring your upper body back slightly as you lift both knees up at the same time. Touch the knees together over the horse’s withers or the saddle horn and slowly bring them back to the starting position. Slightly rocking your upper body back as you do this exercise makes the hip joint more flexible. Be careful not to kick your horse!
This is a challenging exercise that also builds leg and abdominal muscle strength. If you can only bring the knees up part way, it is okay. Keep practicing a little at a time until you can touch them together.
Foot Touches
This is a variation of the “knee touches.” While grasping the cantle with both hands behind you, bring both legs up at the same time and touch the feet together over the horse’s neck. This exercise improves flexibility and requires greater balance. Keep looking straight ahead, and stay centered!
Leg-Over-the-Shoulder Stretch
This exercise helps develop leg and inner thigh muscles as well as balance. Start with the legs in normal riding position with feet out of the stirrups. With the knee slightly bent, bring the right leg above the neck with the foot extended towards the horse’s head. Then bend the knee and extend the lower leg and foot across the horse’s neck and down towards his left shoulder as you grasp the cantle with your left hand for stability. The leg should be held up and above the horse’s neck and shoulder by several inches. Bring the leg back over the horse’s neck and return it to normal riding position. Alternate legs. For the greatest benefit, do the exercise very slowly. Do not kick your horse in the neck or allow your leg to drag across his neck or drape down on his shoulder.
The keys to doing all of these exercises are:
1. stay centered in the saddle,
2. remain balanced, and
3. do not look down.
Between exercises, take a break and let your muscles relax before starting again. Do not forget to breathe!
My book, Head to Toe Horsemanship, has many of these exercises as does the first part of, “Respecting the Rider’s Form,” my five-part visual series, available in VHS and DVD, Dressage Principles for the Western and English Horse and Rider. These products are available along with other Palm Partnership Training™ resources by logging on to www.lynnpalm.com or calling 800-503-2824.
