California Riding Magazine • June, 2009

Fit To Ride: Get Hip

by Sylvie Quenneville

The human body is an amazing piece of machinery and will find ways to accomplish movements even if some muscles aren’t functioning to their full capacity. It learns to compensate and calls upon other muscles to perform the movement to accomplish the particular task. This compensation is wonderful for many reasons but it can also work against us. In riding, this makes our body perform how it can, rather than how it should. Trainers spend hours teaching proper technique, correct position and good posture, but if our body doesn’t have the flexibility or, in some cases, strength to accomplish these changes, we will never be able to improve. Riders need to work off the horse to get their bodies ready for riding.

Overactive or tight hip flexors are simple examples of this mechanism. It may cause stiffness and discomfort and can also have a great impact on the way our body moves and adapts to the movement of the horse during all phases of riding. This tightness is a common issue with riders, especially those who have weaker core muscles. When the lower abdominal muscles do not stabilize the pelvis, the hip flexor muscles will try to compensate for this weakness and become overworked. To counteract this, you must stretch the hip flexors and strengthen the abdominal muscles. This will reduce pelvic tilt and decrease lower back pain. Strengthening the lower back can also help improve the balance between the muscles of the hip region.

The hip flexors are made up of three different muscles: the rectus femoris, psoas major and Illiacus. These muscles work together to help flex the hip, lift your leg into a stirrup and to provide stability for the lower extremity. They work extremely hard during riding because of the constant flexion and the angle of the legs and hips. It is very important to keep them loose with regular stretches. Riding with tight hip flexors means the pelvis tends to lock, it brings difficulty controlling your hip and thigh movements, the upper body becomes unsteady, and the rider has to hold on increasingly tightly with the legs. The more quietly you sit, the less you will disturb the horse and the more clearly the horse will be able to feel the weight aids. Having tight hip flexors also draws the pelvis forward, causing the lower back to arch into a swayback position.

The hip flexors stretch (aka runner’s stretch) stretches your hip flexors with secondary emphasis in your groin and hamstrings. As with your hip extensors, improved flexibility in your hip flexors will help you develop a deeper seat for riding. This exercise will also help prevent lower back pain.

1. Start on hands and knees, then place your right foot flat on the floor directly under your right knee. Slide your left foot back extending your left leg behind you as far as possible.
2. Keep your upper body upright and place your hands on your right knee.
3. Allow your hips to sink down and forward toward your right heel.
4. Hold this position for at least 30 seconds.
5. Repeat with your left foot forward.
6. To improve your balance, perform exercise with your hands extended over your head and palms facing each other.

In Shape For Show Season

Equestrian Group Workouts are now offered weekdays, evenings and weekends in the San Diego area. These sessions keep the cost low (only $20 a session) and you still get a customized equestrian workout. Improves strength, balance, coordination and, of course, friendships and camaraderie. Form a group of five riders or more or contact us to join an existing group. Programs are six consecutive weeks. All riding and fitness levels welcome. Contact us now to register your group.