Groundwork (Rider) Exercises

GROUNDWORK (RIDER) EXERCISES WITH TRANSITIONS

By Lisa Wieben and Birgit Stutz

It’s the time of year when the cold weather may be limiting your time with your horse and increasing your time inside. Since both Birgit and Lisa have recovered from injuries during their careers they would like to share some of their exercises that helped them regain their strength, balance, and flexibility as well as keeping fit during off times.

When coming back from an injury or starting a new workout plan it is important to make changes slowly and work within your own limitations. Riding is a sport where balance is key so finding exercises that help you work both sides of the body and that allow you to develop more core stabilization are important.

While strength training has been part of their programs it is important to bring in some form of flexibility/mobility exercises. Building muscle can be a cause to tightness in the body if the body has not been trained to release tension. When riding we need to have the ability to use a muscle when necessary, but then be able to release the tension when the required task is completed. If you have one hip that does not move as easily as the other there may be tension in that hip that needs to be released. Lisa and Birgit like Somatics for this reason. Through simple movements you can train your body to release muscle tension that has been held by your unconscious mind (see our three-part series in Saddle Up issues November 2018, December 2018, and February 2019, on the Saddle Up website under the ‘Archive’ tab).

Cardio is always a great place to start, with walking being one of the best forms of cardio exercise. Find an app that counts your steps/day and build up each week. 10,000 steps/day is the recommended number of steps for health and fitness. If you are currently recovering from an injury you may be starting off with much fewer steps; if you own a barn you may be used to doing much more. During the winter you can use a treadmill, elliptical machine, or stationary bike for a convenient workout.

One of Lisa’s favourite ways to exercise at home is with a minitrampoline. Likely you’ve had one in your home at some point in your life. Walking or bouncing on the mini-trampoline is working on your balance as well as cardio. Turning while bouncing brings awareness to the inside knee of the turn rotating more open in order to step in the new direction, much like one would do when riding. Rotate in both directions and see if one direction is easier to do. Jogging on a mini-trampoline is much easier on the body than running on a hard surface and helps increase lung capacity and lowers blood pressure. It also has proven benefits for the body’s lymphatic system which fights bacteria and viral infections and transports waste products. Lymph fluid relies on muscle contractions to move around the body and rebounding is one of the best exercises for this because so many muscles are involved. Because people tend to hold themselves straighter, without leaning forward this is also a great way to strengthen the back. If bone mass is an issue for you, a NASA study of astronauts showed that rebounding was the best exercise to rebuild the

Outer thigh Kick back

Squat Push up Arch

Lunge with leg lift Stationary lunge

Horse exercise: Kyra Tyerman leads Spartecup, a 5-year-old Warmblood gelding over cavaletti. Notice how the horse is stretching nicely over his back. This picture was taken during a different exercise, but the setup could easily be adjusted by placing four or more cavalettis in a row. Picture by Birgit Stutz.

bone mass lost while in space. A great way to prevent and actually reverse osteoporosis. Another benefit is it can help strengthen the pelvic floor. Tightening of the pelvic floor occurs without really thinking about it. What a wonderful, inexpensive tool to keep you fit in your off time.

Here are a few body weight exercises you can do for a quick workout before or after you cardio or on alternating days. Doing Somatics or yoga after your workout will help keep you supple and prevent an excess of muscle tightness that can come from strength training.

With all of the exercises start with a number of reps you are comfortable with (8-12, then work up to 20). Do 2-3 sets.

Side lying leg lift - Lay on one side and lift the top leg toward the ceiling. Works the outer thigh.

Side lying leg lift - Lay on one side and lift the lower leg toward the ceiling. The upper leg is bent with foot either in front of or behind the lower leg to balance. Works inner thigh. Any of these exercises could also be done with an ankle weight for added resistance.

Seated on floor with legs directly in front, rest upper body

back on elbows. Lift one leg toward ceiling and slowly lower. Works the quardiceps and core.

Hands and knees on the floor, back level. Kick back one leg to straight. For added resistance you can use a band held in your hands and positioned around your foot. Repeat all reps on one side then repeat on other side keeping the back flat throughout. Works glutes and hamstrings and core.

Squat - standing, lower your seat back as if sitting on a chair then return to standing. Keep your knees over your ankles.

Squat with leg lift - repeat squat but as you return to standing balance on one leg and lift the other. Be careful not to arch your back or lean the upper body in the direction of the leg lift. Alternate sides each time.

Push-ups - either on knees or toes.

Triceps dips - either from a chair or on floor. chin toward the chest. On the exhale slowly lower the back to the floor and melt down allowing the pelvis to roll up and back and the chin to lift toward the ceiling. Bringing the awareness to the ribs as you do this exercise greatly improves the range of movement. Place both hands on the sides of the ribs. As you inhale and arch feel the ribs expand and lift up, the space between the pubic bone and bottom of ribs will lengthen. On the exhale feel the ribs lowering down toward the belly as the pelvis lifts and chin lifts. The back will flatten more. The space between the pubic bone and bottom of ribs becomes smaller. It is this mobility that is required when following the walk, sitting trot, and following a lope.

Exercise for your horse

For a quick, easy exercise that will help your horse during shorter sessions, lead over raised poles. Set up 4 or more poles that are raised at least 6”. As the horse lifts up over the poles he will be working his back and core. Be sure to keep the head low to level. If he wants to look at the poles as he goes over, even better. This is a nice stretch over the topline and improves core stability.

Enjoy your downtime and be ready to feel a difference the next time you mount up!

If you are unsure of where you are heading it is always a good idea to connect with a coach that knows the sport you want to prepare for. We (Lisa and Birgit) are both available for online and in-person lessons.

Be sure to send your questions to nancyroman@saddleup.ca as we will answer another reader question next month.

Lisa Wieben’s passion is empowering women in becoming confident and healthy riders. As an Energy Medicine Practitioner and Clinical Somatics Practitioner she addresses pain, tension, hormones, stress, and the issues that appear as a result. As a Centered Riding Instructor and Irwin Insights Master Level 7 Trainer she works with riders incorporating awareness exercises both on and off the horse. Balance the rider, balance the horse! Book a clinic that incorporates all the modalities! www.somaticrider.com

As an Irwin Insights Level 6 Master Certified trainer and coach, Birgit Stutz helps riders of all levels and backgrounds advance their horsemanship skills by developing personal and situational awareness, focusing on indepth understanding of equine behaviour, body language, psychology and biomechanics. Driven by her passion for both equine welfare and performance, Birgit believes that facilitating effective communication between horse and rider is an approach that fulfills our responsibilities to the horse and elicits great results. www.fallingstarranch.ca.