Guest Contributor: Erin Kane
Horseback riders should treat their bodies like athletes do. They should perform warm-up exercises, use heat, and stretch before activity. And in the off-season or on non-riding days, they should perform a strengthening and conditioning program. Riders must use good judgment and be safe. Helmets are a must! Keep yourself, your horse, and your equipment in good condition. Obey rules. Dress for weather and visibility. Keep a first aid kit on hand.
- Warm -Up: a pre-activity slow jog or exercise bike and/or heat and massage to warm up the muscles prior to play.
- Stretching: Indian sit stretch, Hurdler stretch, Lying hamstring wall stretch, lower back extension
- Strengthening Exercises: weight training for legs, to include strengthening of the inside and outside leg muscles, slide drill and cross kick against resistance tubing, and heel raises to strengthen the calf.
- Agility Drills: figure 8, cross-over, tire or disc running
- Compression Shorts: like the type NBA players wear under their basketball shorts
- Cool Down: use ice to the affected area after exercise or sport
Core Stabilization – On Therapeutic Exercise Ball
All exercises are performed on an exercise ball to simulate the instability experienced when riding on a horse
- Arm/Leg Sitting March
- Hips and knees bent 90-degrees and feet resting on floor
- Find a balance point and hold your abdominal muscles tight (imagine trying to hold your belly tight while someone punches you in the stomach)
- Slowly raise one foot 2-4 inches while simultaneously raising opposite arm overhead as if punching into the air
- Return to start position
- Repeat with opposite foot and arm
- Continue to alternate opposite foot/arm movements for a total of 10 -15 repetitions
- Once mastered, repeat with 2-pound dumbbells. Advance to 3 pounds. Then, five pounds.
- Bicep Curls
- While sitting on ball, place both feet on top of an exercise band.
- Hold band in both hands, and slowly bend elbows up toward shoulders. Lower slowly.
- Focus on trunk core stabilization while performing this exercise by keeping trunk stable.
- Simulate holding the reigns while riding a horse, and use the same muscles.
- Shoulder Shrugs
- While sitting on ball, place both feet on top of an exercise band.
- Hold band in both hands, and slowly shrug shoulders up toward ears. Lower slowly.
- Focus on trunk core stabilization while performing this exercise by keeping trunk stable.
- Simulate holding the reigns while riding a horse, and use the same muscles.
- Trunk Rows/Lats
- Sit on a ball and face a door.
- Attach the exercise band to inside door knob, and hold the ends in both hands.
- Pinch shoulder blades together while performing a “row the boat” movement. Return slowly.
- Focus on trunk core stabilization while performing this exercise by keeping trunk stable.
- Simulate holding the reigns while riding a horse, and use the same muscles.
- Weight Bearing Aerobics – Walking, Hiking, Jogging
- Any form of aerobic exercise will help you maintain fitness and weight control during the off-season or on non-riding days.
- Try swimming, biking, walking, hiking, light jogging, cross-country skiing, and elliptical and stepper machines (3-5 times per week 30-45 minutes).
- Standing Hip Hikes
- Face a countertop, and hold onto it with both hands.
- Hike your hip and knee up to 90-degrees as if you are marching.
- Hold the position for 3-5 seconds on one leg, and lower slowly.
- Repeat this on the other leg, and alternate 10 times.
- Standing Hip Scissor Kicks
- Face a countertop, and hold onto it with both hands.
- Lift your leg up 30-degrees as if you are spreading your legs apart.
- Hold the position for 3-5 seconds on one leg, and lower slowly to cross over the middle.
- Repeat this on the other leg, and alternate 10 times.
- Standing Squats
- Face a countertop, and hold onto it with both hands.
- Bend your hip and knee down to 45-degrees to a squatting position.
- Hold the position for 3-5 seconds on both legs, and return to standing slowly.
- Repeat this 10 times. Once you are strong enough, try this exercise on one leg at a time and alternate.
- Step Ups
- Slowly climb steps by marching, and hold one leg at the peak of each step for 2-3 seconds.
- Repeat by slowly going down the steps.
- Use two rails in the beginning until you are strong enough to use one rail, and ultimately no rail.
- Standing Wall/Countertop Push – Ups
- Face a countertop, and hold onto it with both hands.
- Bend your elbows down to 45-degrees to a push-up position.
- Hold the position for 3-5 seconds. Then, straighten elbows slowly.
- Repeat this 10 times. Once you are strong enough, try this exercise on one arm at a time and alternate. Also, focus on trunk core stabilization while performing this exercise by keeping trunk stable.
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.
