Lately I seem to be on a theme of fitness for older riders. Most of the exercises I recommend for ‘mature’ riders, are also great for everyone else, especially those of you who do not have time to hit a gym regularly, are recovering from injury, or do not consider yourself highly athletic. The reason is that most of the exercises I recommend for older riders encourage a mindful approach. Many exercise programs designed for young, fit people assume a degree of body awareness and co-ordination that many people don’t have…or have lost due to natural processes of aging. Unless some basic movement and awareness foundations are in place, some of these programs could actually create negative strain or injury because you haven’t built up to them correctly.

Since riding is all about awareness, co-ordination and precision, exercises that help you ride effectively need to contribute more than just strength, speed or weight loss. Especially if you have a body that, well, let’s just say ‘needs management’.

This month’s exercise is also great for riders who ARE very athletic. The reason is that many exercises and sports, including riding, work the body in forward/back motion, but not side to side. Consequently, even riders who are athletic can develop tensions in their hips due to lack of exercising laterally (side to side). These tensions lock the hips down, compromising ability to follow the horse’s movement.

One part of the equation for keeping hips supple is stretching. Stretching is a foundation for riders. Click HERE to follow a great Youtube video on hip mobilization which I posted recently on the Equifitt.com Facebook buy xanax in germany page.

In addition to stretching, you actually also need to strengthen your hips. Locked down or stiff hips happen when there is insufficient strength in the muscle tissues controlling movement. As a result, your ligaments become tighter in an attempt to keep your skeleton upright, or to prevent injury while you are doing activities.

Weak Muscles = Tight Ligaments = Locked Joints

Riders do not want locked joints.

Stretching alone could actually put you more at risk for injury because stretching those tight ligaments without ALSO strengthening the area leaves your joints with inadequate support.

This month’s tip is another exercise from my ebook Gentle Workout for Mature Riders (you can download it HERE) :

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This exercise specifically targets the muscles controlling outward movement of your thigh, and placement of the leg for leg aids. It also intentionally combines the core activation you need for good posture, while applying leg aids. By strengthening the outer thigh with core activation, you are also training awareness and co-ordination. Strengthening the outer thigh will help with balance, and with other issues such as tendency some riders have to pinch or squeeze with the inner thigh for balance.

Happy training!

© Heather R. Sansom
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