Many riders have an unbalanced seat, which can make it close to impossible for the horse to move straight and balanced. To help you obtain a balanced seat, physiotherapist, and Master of sports, Lene Theill from Fit4you, offers five exercises, which you can easily do at home.
THE MUSCLES AROUND THE PELVIS
The cause of an unbalanced seat is often related to the muscles around the pelvis. If a muscle has been subjected to a hard blow, prolonged use in a shortened position or stress, it may contract. It takes extra effort to get the muscle to relax again and thereby regain full mobility in the saddle.
Lene Theill's exercises will help you gain a better muscle balance around the pelvis, so your ability for a balanced seat will improve.
Kneel on the floor as if you wanted to propose to someone. The front foot and knee facing straight ahead, and the rear leg going straight back.
Tuck your buttock while keeping the tension in the abdominal muscles to avoid a sway in the back. The stretch should be felt on the front of the hip or thigh.
Move your pelvic and body forward until you feel a stretch. Keep the body straight and the buttock tucked in and move your hip slowly back and forth in the stretch area 10 times.
Stay in the stretch area and move the pelvis straight from side to side 10 times.
Still in the stretch area. Bend to the side away from the knee positioned on the floor. Place your arm over the head and tilt the neck to the side. Be careful not to lean forward. Do this 10 times and then change legs.
Photo: Fit4you
MOBILITY OF THE HAMSTRINGS
Starting position
Kneel on the floor, and place one leg straight in front of the other. Lean slightly forward with a straight back until you can feel a stretch in the hamstring of the front leg. You can bend the front knee a bit, to avoid an overstretched knee. The foot of the kneeling leg should point straight backward.
Lean forward until you can’t get any further due to the stretch on the hamstring. Move your upper body back and forth in the stretch area. Repeat 10 times.
Stay as far forward with your upper body as possible and move the pelvis from side to side. Be careful not to lift your hips or rotate. Repeat 10 times.
Stay in the same position and let the front leg act as a wind-shield wiper. Rotate the leg from side to side as much as possible. Repeat 10 times and then change legs.
Photo: Fit4you
MOBILITY OF THE LUMBAR MUSCLES
Starting position
Stand with your forearm at shoulder height horizontally up against the wall. Place your feet together and about 40-50 centimeters from the wall. The knees should be stretched.
Lean the hip as far towards the wall as possible, keeping the body and knees completely straight and without rotation in the pelvis.
Take a deep breath and then gently push yourself back to the starting position.
Repeat 10 times on each side.
Photo: Fit4you
LUNGES
Photo: Fit4you
Starting position
Do deep knee bends while walking.
Take steps that are long enough for you to feel a stretch in the front of the thigh on the back leg. Make sure your upper body is straight and your core muscles are engaged.
Repeat this up to 10 times on each leg and then switch sides and do the other leg.
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THE FROG
Starting Position
Lie on your knees and elbows stretching your knees as far apart as possible. Relax the muscles in your buttock and inner thighs.
Move back and forth with your whole body in the stretch area.
Gently repeat this movement 20 times.
Stay in the position where you feel a good amount of stretch and move your hips from side to side. If you can’t really move in that position, find one that feels a bit more comfortable and try there.
Repeat 10 times on each side.
Remember to take deep breaths until the tissue starts to relax.
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