The All Arounder: Issue #002

Rider Fitness Series Part Two

March 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!

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The All-Arounder Table Of Contents

Inspiration For The Month

News & Updates

Horse Industry News:
1. 36th Annual Arizona Sun Circuit Quarter Horse Show begins this weekend

2. AQHA's Quarterfest Is For Equine Clinic Junkies by AQHA News

Horse Riding Fitness Part 2: Strength Training

In the saddle your muscles work in a variety of ways to keep you balanced. You need the flexibility that we discussed in part one to move with your horse and position yourself for different riding cues.

In part two we will be discussing some helpful strength training exercises for key muscle groups used in the saddle. You need adequate strength in a few key muscle groups for riding. Of most importance are your core muscles, but you also need a certain level of strength in other hip and leg muscles to maintain a balanced seat in the saddle.

The information provided in this article includes general recommendations and you should always consult with your physician before beginning a new exercise program. Below we have selected exercises that may be more commonly used when training to improve your strength in the saddle.

Abdominals:
Your abdominals, otherwise known as your "core", are the most important muscle group in your body not just for horse riding but for everyday activities. When you are in the saddle you increase the demand on those muscles to help keep a balanced seat.

Weak abdominals are very obvious when riding. Weakness in this muscle group prevents you from making adequate postural corrections in the saddle. This can cause excessive rider movement through the seat and legs.

There are many abdominal training exercises to choose from. The more common sit-up and crunch exercises are fine to help train your abs, however you may not want to quit there.

Finding a program that uses a large work-out ball will enhance this portion of your strength training. The ball adds some instability under you which can activate the same muscles you use when on a horse.

Other great combinations for abdominal strength training include Pilates and yoga.

Squats:
Squats are a good general exercise for your legs, rear, and core. You can add repeated squats in a free standing position or hold the squat position against the wall.

You want to make sure you keep your knees behind your toes to protect the knee joint. Pushing your knees out too far can add increased pressure and strain to the knee joints and possibly some pain after exercising. Keep in mind you should always be able to see the tips of your toes when squatting down.

You also don't have to squat completely to the floor either. Work within a range that is comfortable for you. The farther you squat down, the more lower body strength and support you should have to push yourself back up.

When doing wall squats keep the same body position principles in mind. Only squat within a comfortable range and don't push yourself to hold that position longer than what is comfortable for you.

Lunges:
Lunges are another choice of strength building exercise for the lower body. Lunging straight forward, to each side, and behind makes a great series that can target your lower body muscles in a few different directions.

When you lunge forward, again make sure you watch your knees. You don't necessarily have to lunge far enough forward to touch the ground with your other knee. Simply work with in a comfortable range and you will still activate the appropriate muscles. Make notes as to how this exercise feels for you. If you notice any increase in ankle, hip, knee, or back pain try adjusting the length of your lunges.

Some people are more prone to knee pain with forward lunges compared to the other variations of this lunging exercise. The same is true for side and back lunges.

When lunging to either side try and keep your foot pointing straight forward to activate the muscles on the sides of your hips. If you point your toe in the direction you are lunging you are cheating a little and may not get the full benefit of the exercise. Again pay attention to your knees and body position, working within a comfortable range for you.

With lunging backwards keep the same principles in mind we discussed above. Try keeping your toes pointing forward as you lunge back. Work within a comfortable range and pay attention to what your body tells you.

Upper Body:
You would most definitely benefit from adding some upper body strength training to your exercise routine. It will help you with your posture and upper body control while riding.

There are a variety of upper body exercise programs available to you. Again you need to find what program will work best for you based on your personal strengths and weaknesses.

Final Thoughts:
When selecting a new exercise program, make sure you pick what works best for you and your riding needs. Many people also work-out with the thought that "more is better" or "no pain, no gain". These thoughts are not always true and can increase your risk for potential injury.

You have to work at a level that is acceptable for you. If you are unsure of where to start, make sure you consult with your physician before embarking on a new exercise program. The exercises we are discussing in this newsletter series are not suitable for everyone.

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