Pilates for Equestrians

Transcription

1 Pilates for Equestrians Improving Hunt Seat Equitation Olivia Colombo October 7, 2018 October 2017 to January 2018 Santa Cruz, California

2 Abstract Horses and horseback riding are documented in history as a transformational asset to humanity. Over the last half century it has gracefully evolved to a leisure hobby and competitive sport. Hunt seat is a specialty that uses a specific saddle and requires the body to maintain a position called equitation to successfully ride the horse. This style of riding can cause many imbalances and muscular tightness in the hamstrings due to its demanding training. A twentyfive year old female client requested a conditioning program to improve her equitation and strengthen habitual weaknesses. This intermediate program improves many areas of the body, but focuses on increasing strength and flexibility in the back, abdominals, and hamstrings. This program serves as a building block for this client to evolve and condition her body to be aligned and improve her performance in hunt seat equitation. 1

3 Table of Contents Abstract 1 Anatomy of Hunt Seat Equitation 3 Major Muscles Used in Equitation 4 Introduction 5 Case Study 5 Intermediate Student Conditioning Program 6 Conclusion 9 Bibliography 10 2

4 Anatomy of Hunt Seat Equitation English equitation is essential to communicate the proper cues to the horse for a successful ride. It forces the body to contort into an unusual and uncomfortable position with flexed ankles, extended calves, flexed knees, anterior pelvic tilt, lumbar and thoracic spine hyperextension, and a bent isometric hold of the arms. This unique position is difficult to maintain and requires cross training to gain the necessary strength and flexibility to ride. The repetition of this position creates the many imbalances seen in riders who often complain after a training session of tight hamstrings and back muscle fatigue Equitation Riding Position #1 The knee is over toe, while the heel and calf are fully extended down. All body weight is anchored in the heel. #2 The knee and hips are externally rotated, while the hip flexors maintain an anterior tilt to support the trunk and balance the body. It is very important to note that you never pinch or hang onto the saddle with your knees. #3 The elbows are bent and the hands holding the reins are always in a straight line from the horse s mouth. 5 #4 Both the lumbar and thoracic spine are hyperextended. Please note that to form this position, the shoulders are pulled into a posterior position and the abdominals are pushed anterior. Overall the head, shoulders, hips, and heels are in a straight line. #5 Equitation in motion 3

5 Major Muscles Used in Equitation From the diagrams below, all muscles are used in some way while riding the horse to support the rider in motion. For the purpose of this case study, the major muscles used when riding are semitendinosus, semimembranosus, biceps femoris (long and short head), hip flexors, adductor brevis, adductor longus, gracillis, trapezius, rhomboid major and minor, erector spinae, serratus posterior, latissimus dorsi, and pectoralis major and minor. (Smith, 2016) 4

6 Introduction Horses and horseback riding has been around for centuries and have transformed civilizations by serving as a mode of transportation, power, and leisure. It is an activity that is quite unique because like Pilates, it continually challenges the mind and body in motion. It is an empowering activity that encourages teamwork, coordination, problem solving, and communication that can be applied to all areas of life. To the average person, most believe riding isn t a special talent and that the horse does all the work. The reality is that both the rider and the horse work together to execute a task. In order to successfully ride the horse, the rider must have proper equitation to cue the horse. Equitation is formally defined as the act or art of riding on horseback. (Merriam-Webster, Incorporated, 2018) But to an equestrian, equitation is commonly known as specific body cues applied to the horse that signals the horse to perform a specific motion. Riding daily or even twice a week is a full body workout and can create many imbalances and weaknesses due to the repetition of equitation. Riders are encouraged to cross train by practicing Pilates to improve their equitation and prevent muscular imbalances or injury. Case Study Sophia is a twenty-eight year old healthy female that trains in hunt seat equitation three times a week. She continually complains of postural pain and tight hamstrings post training. Her postural pain most likely stems from the isometric and repetitive muscle positions held from riding that cause physiological imbalances. The BASI Pilates graduate study guide states, Some muscle pairs in which imbalances occur often include: abdominals and spinal extensors, abdominals and hip flexors, hamstrings and hip flexors quadriceps femoris and hamstrings contribute to common postural deviations. (Isacowitz, 2016) Thus, Sophia would like to work specifically on those areas to improve her physical limitations. She states her areas of weakness are quadriceps and hamstring flexibility, abdominal strength, and kyphosis from 5

7 repetitive back extension. She has no prior history of any major medical conditions or surgeries. Sophia has been practicing Pilates for two years and is an intermediate student with over twentyone sessions. Intermediate Student Conditioning Program Exercise Number of Repetitions Muscle Focus Client Goal Achievement Assessment Standing Roll Down 3 Full body evaluation To move freely and feel for any imbalances and connect the mind with the body. Intermediate Warm-Up- Mat -Roll up -Spine Twist Supine -Double Leg Stretch -Single Leg Stretch -Criss Cross 10 of each This warm-up achieves activation of spinal articulation, spinal motility in rotation, and strength in flexion and rotation We are warming up the body activating awareness, balance, breath, concentration, center, control, efficiency, flow, precision, and harmony. Footwork-Cadillac -Parallel Heels -Parallel Toes -V Position Toes -Open V Heels -Open V Toes -Calf Raises -Prances -Single Leg Heel -Single Leg Toe Abdominals-Cadillac -Mini Roll-Ups Abdominals-Cadillac -Roll-Up Bottom Loaded 10 of each Hamstrings The client is able to connect and visually observe her alignment while creating pelvic lumbar stabilization and hip extensor strengthening through stretching. This combination helps release hamstring tightness and creates strong hip adductor control. 10 Abdominals The body connects to the abdominals challenging isolation and pelvic lumbar stabilization. 10 Abdominals This increases abdominal strength and challenges the back extensors to focus on postural imbalances and back support. 6

8 Hip Work: Single Leg Supine Series-Cadillac -Frog -Circles Down -Circles Up -Hip Extension -Bicycle Spinal Articulation- Cadillac: -Tower Prep -Tower Stretches-Reformer -Kneeling Lunge Full Body Integration- Reformer -Up Stretch 1 -Up Stretch 2 -Down Stretch 10 of each Hamstrings All exercises stretch and strengthen the hamstrings and allow the client to focus on single leg movement to reinforce the interaction and coordination of the hamstring with hip and pelvis control. 10 of each Abdominals and Hip Extensors 5 Hip Flexor and Hamstrings 10 of each Abdominals and Back Extensors Both exercises allow the client to get a good hamstring stretch while emphasizing spinal articulation of important postural muscles. We work on hip flexor control and stretch the hamstrings. It emphasizes the importance of how the hamstrings interact with hip movement and relieves tightness in the lower back and legs. Up Stretch 1 and 2 focus on overall truck and shoulder stabilization which is crucial for this client to increase awareness, strength, and range of motion. It also allows for more hamstring stretching. Down Stretch focuses on truck and shoulder extension control. It is a great way to feel the connection between the abdominals and back as they work together to stabilize the trunk. 7

9 Arm Work-Reformer Arms Sitting Series -Chest Expansion -Biceps -Rhomboids -Hug-A-Tree -Salute Full Body Integration Advanced/Master -Tendon Stretch 10 of each Latissimus dorsi Biceps Posterior deltoid Pectoralis major Triceps 5 Abdominals and Serratus anterior I chose this series because it challenges Sophia to work on trunk stabilization through the arms and back. It works different areas of the arms, chest, and back that will help with posture and imbalances. The tendon stretch requires the body to move in a few elements similar to equitation. The main element is that the heels are down the whole time, but it benefits her because the abdominals and scapula can stabilize and strengthen the trunk as the body is in motion. Leg work- Wunda Chair -Hip Opener 10 Hip external rotators This will help stretch and strengthen small muscles in the hips and adductors. It allows Sophia to balance muscle release and practice hip stability. Lateral Flexion and Rotation- Wunda Chair -Side Kneeling Stretch 10 of each Abdominals with oblique emphasis The body is able to move with power from the oblique muscles allowing Sophia to move in an axis she rarely uses riding. The trunk and upper body must stabilize the movement strengthening her connection with both back and abdominals. 8

10 Back Extension- Wunda Chair -Back Extension Single Arm 10 on each side Back Extensors and Pelvic Lumbar Stabilization I challenged Sophia to isolate one side of the body in motion. She must recruit all back extensors to co-contract with the abdominals to stabilize the trunk in motion. Standing Roll-Down 3 Full body evaluation post session This allows Sophia and I to reflect on differences she feels in her body and challenges that can be improved in her future sessions. Conclusion Horseback riding is a challenging sport that allows horse and rider to work as a team and complete goals together. It is very rewarding and takes many years to master equitation. Sophia loves her sport and as a young equestrian is excited to use Pilates as a long term form of training that will aid in postural and flexibility imbalances. This intermediate conditioning program allows her to work on a few key muscle relationships of trunk stabilization, abdominal and back strength, and overall flexibility. It also increases hamstring flexibility to improve rider coordination and agility. This case study reaffirms how Pilates can transform lives and bodies every day. Pilates continues to prove that it is a catalyst to physical and spiritual growth making athletes and individuals successful in life. 9

11 Bibliography Angioni, Giorgio. Back Muscle Anatomy. Medium, January 24, Ankush Fitness. Hip Adductors. Online Nutrition Diet, Ankush Fitness, Online Nutrition Diet, May 31, 2018, Encyclopedia Britannica, Inc. Leg Anatomy. Encyclopedia Britannica, Inc., 2007, Hugo-Vidal, Holly. Hip, Knee, Ankle. Practical Horseman, Practical Horseman, December 4, 2015, Isacowitz, Rael. BASI Pilates Graduate Program Study Guide: Comprehensive Course. Costa Mesa, California: Body Arts and Science International, Print. Merriam-Webster, Incorporated. Equitation. Merriam-Webster, Merriam-Webster, 2018, Smith, Nicola. 5 Stretches That Every Dressage Rider Should Do. 8 Key Muscles Involved When We Ride -, 18 Dec. 2016, dressageridertraining.com/blog/central-core-musclesinvolved-ride/. 10