The All Arounder: Issue #001

Rider Fitness Series Kick Off

February 2009

Welcome!

The All Arounder is the official monthly newsletter of the Stock Horse Show Source website. Author Lynn Wenger is the editor of both the website and this newsletter. With this issue stay up to date with news from the site and horse industry, hot tips for showing and caring for your horse, and "members only" specials!

If you have found this issue of The All Arounder to be helpful, please "pass it on" to someone you know who also enjoys horse showing or who just loves horses. If a friend sent this issue to you and you are interested in becoming a member, please click on the following link to sign up:http://www.stock-horse-show-source/horse-show-tips.html.

Any questions, comments, corrections, suggestions, or topic ideas are greatly appreciated. Please feel free to contact us as we would love to hear your input!

If you have difficulty reading this as an email, we offer all our back-issues online in the All Arounder Archives.

The All-Arounder Table Of Contents

Inspiration For The Month

News & Updates

Horse Industry News: Horse Licensing Bill Scrapped After Protest ~ TheHorse.com

Horse Riding Fitness Part 1: Top Stretches

It is days such as these that I wish I could stay under the covers where I am sure I will stay warm. For those of us who live in states where winter seems to be never-ending between New Years Day and Easter. Many people ask the question, what is the best way to stay fit and active for the spring?

The long winter season can leave many of us with less horse riding activity and even less motivation to trudge in the snow to the barn. So what are the best exercises to help keep you in shape and ready to return to your regular spring riding activity? In this issue we will be taking a look at some helpful stretches in part one of our rider fitness series.

Stretching
A proper stretching program for your riding can help you maintain flexibility and reduce your chances of a potential injury. It is important for riders to maintain flexibility through their legs to keep proper position on the horse. Below are a few key stretches that most riders may find helpful.

Calf Stretch
This stretch can be very helpful at keeping that ever important "heels down" position in the saddle. There are a couple ways to do this stretch, but for this article we will be discussing only one method.

Stand on a step, using a railing nearby to keep your balance. Make sure your feet are positioned with the balls of your feet near the edge of the step, much like when they are in the stirrups. For the stretch, drop your heels down until you feel a comfortable stretch in your calves. You may even feel the stretch up in to the back of your knee.

Keep the stretch at a comfortable level and hold for 20-30 seconds then raise them back up. You can stretch one leg or both at the same time. Repeat this stretch 3-5 times for each leg daily.

Hamstring Stretch This is another common stretch that will work in combination with stretch number three for low back and pelvic flexibility. Once again there are a few ways to stretch out your hamstrings in a few positions, but in this issue we will only be discussing one method.

Sit in a sturdy chair, preferably one that is not on wheels and one where your feet easily touch the ground with a nice 90-degree angle at your knees. Sit towards the edge of the chair with your feet flat on the ground. Straighten one leg out in front of you with the heel on the floor and toe toward the ceiling.

Some of you may start to feel a stretch already. In this next part you will be stretching the hamstring on this leg by hinging at your hips. Traditionally you might think to reach for your toes. This method will actually cause you to round you back and add unnecessary pressure to your low back.

Instead sit up straight and roll your pelvis forward. In this process you will be keeping your back straight and tilt forward which creates a hinge point at your hips and helps to protect your low back.

Again hold 20-30 seconds and repeat 3-5 times on each side and try on a daily basis.

Hip Flexor Stretch You hip flexors are on the opposite side of your pelvis from the hamstrings. Tightness in this muscle group is common in a sport where you need to be strong and balanced in a seated position.

It is therefore important to stretch out both hips as well. This stretch is relatively simple to complete. First find a chair you can put against a wall to help keep it steady. Then place one foot up on the chair while keeping the other on the ground. You may have to place your foot towards the back of the chair.

Next make sure the foot on the ground in pointing straight ahead toward the chair. Keep your back straight and imagine you are driving your pelvis forward. You should feel a stretch in the front thigh of the leg that is on the ground. Your knee should continue to remain straight in the leg that is on the ground for this stretch.

It is not uncommon to also feel a stretch in the back of the calf of the leg on the ground. You may have to adjust your foot position on both the chair and ground to feel the stretch in the front of your hip.

Try this stretch 10-20 seconds for 5 times on each side daily or several times per week.

Groin Stretch Another important area to consider when stretching is the groin area or hip adductor muscles. As riders we use these muscles quite regularly and are more susceptible to groin strains.

If you are newer to riding, this is where you may feel most of the muscle tightness and soreness following that hour or two in the saddle.

For a great stretch, have a seat on the floor. Make sure you are comfortable sitting on the floor. Next place the bottoms of your feet together and let your knees relax towards the floor.

Hold 20-30 seconds and repeat 4-5 times. Try this after a long ride and you may notice walking a little easier after riding.

Low Back Stretch We all know that as riders our backs, particularly the lower back can take a beating when on a horse. It may be a good idea to try stretching you lower back before and after a ride.

There are many low back stretches out there. For a simple and quick stretch simply lay on the floor on your back. Then bring both knees up to your chest and hold them with your hands.

Pull towards you slightly and you'll notice a small stretch in your low back. Hold this position for about 10-20 seconds and repeat 3-4 times.

Tip Of The Month

Links

The Next Issue