Pilates for Equestrians

Transcription

1 Pilates for Equestrians Sarah Headrick September 10, 2016 Body Arts and Science International Comprehensive Teacher Training Program 2013 Sarah Bertucelli Aptos, CA

2 ABSTRACT The Pilates method of exercise demonstrates the intricacies of the musculoskeletal system of the body, showing how the system works in natural harmony - separate but connected - one moving with the other, supporting each other. Joseph Pilates believed the mind plays a significant role in the well-being of the body as a whole, and created his system of exercises with the intention that it should positively affect every aspect of a person s life - from movement to interpersonal relationships to heightened performance in daily tasks leading the way to a state of total well being. (Isacowitz,4). In this paper, I will explore the connection between the equestrian and the horse, and the way in which the rider communicates with the animal. Using the Basi Block System, I will illustrate how Pilates can effectively be used to help the rider develop strength, flexibility, and a deeper connection with herself, leading to greater safety, stability, and a stronger relationship for the rider and animal alike. 2

3 TABLE OF CONTENTS Abstract..2 Table of Contents...3 The Horse and the Rider.4 Case Study..10 Conditioning Program 11 Conclusion...15 Bibliography.16 3

4 THE HORSE and the RIDER The relationship between a horse and its rider is one of symbiosis - the two work together; they are separate but connected; one does not dominate the other, rather they work together, speaking a language the two understand. The horse gives cues to the rider, just as the rider does the horse. The clearer the two can feel, or sense, each other, the more successful the ride. Clear communication, the rider s position in the saddle, and how the rider holds herself during each of the three gaits of a horse, are of utmost importance. During the walk, there is no period of suspension, meaning there is not a time when all four hooves are off of the ground at once. While walking the horse, the rider feels one side of the horse s back dip then lift, as the other side simultaneously dips, then lifts. The walk is the easiest gait to ride in terms of position and balance for the rider. (Your Balance, 8) The trot, a second gait, includes a period of suspension, so all four hooves are off of the ground at one time. To maintain a comfortable ride for both the rider and horse, the rider must learn how to absorb all of the movement that is happening underneath them. (Your Balance, 10). While trotting, the horses back bumps the rider almost directly upwards during each period of suspension, and the rider s ankles, knees, and hips help the rider land gracefully. There are three different ways to ride the trot : rising, standing, or sitting. The rising trot requires the rider s seat to rise up and forward and down and back (rather than straight up and down in the saddle). The standing trot, also known as the two point seat, allows the rider to stand balanced in their stirrups, or hovering their seat over the saddle. The sitting trot is just that - the rider stays seated in the saddle as the horse goes through both the up and down phase of 4

5 the stride. The rider must maintain correct weighting of their seat and legs, much effort of their abdominal muscles in particular and flexibility in the pelvis in two different directions at once. (Your Balance, 66). The ankles, knees and hips act as the hydraulics for the rider, and should be able to support the weight of the rider while moving with the upwards and downward motion of the horse. While cantering, a third gait, the rider keeps her seat in the saddle and must follow the movement of the horse s back, so the rider s pelvis follows the circular movement of the horse s back. To achieve the correct movement, the rider must have the right amount of pelvic flexibility, together with flexibility of the other shock absorbing joints in the legs. Strong abdominal muscles play a key role in achieving the correct movement and helping the rider stay with the horse. As a whole, while in the saddle, the lower body (hips, knees, ankles, feet), should follow the shape of the horse s body. The legs should hang from the hips, wrapping gently and evenly down each side of the horse, with the weight going down to the feet. The lower body is also responsible for communicating commands to speed up, and to position the hind-quarters of the horse. A strong and stable lower body, allows the upper body to move more freely as needed according to the gait and direction of the horse. The lower body acts as the anchor, so to speak, and should operate separately, but connected to the upper body. To ride well, the rider needs to develop the correct weighting between the seat and feet. The feet should rest in the stirrups, be weighted equally, parallel to the ground, with the toes pointing straight forward. 5

6 When you ride a horse you should be sitting and standing (combined) in such a way that if your horse were to disappear in a puff of smoke you would land on your feet in balance. (Your Position, 54) Working together with the knees and hips, the ankles are the suspension system, or major shock absorbing joints when riding. Ideal ankles are not too wobbly or too stiff. In fact, this can be said about the rider s body in general, it is about having just the right balance between being too wobbly and being too stiff, and ankles are no exception. (Your Position, 26) Ideally, the ankles only ever move upwards or downwards (not side to side), allow you to ride with your heels just below the toes, dip and spring when required, and dampen the (mostly upward) movement of the horse and the (mostly downward) movement of the rider. (Your Position, 26). 6

7 Lower Leg and Foot. Digital Image. wikipedia. Web. 10 September 2016 Lateral view of the human ankle Ankle. Digital image. wikipedia. Web. 10 September 2016 As a part of the trilogy of joints that help the rider ride well, the positioning and health of the knees is important. The knees should touch the saddle but not grip, or put only enough pressure to keep the leg still, open and close without pain and be strong enough to cope with impact absorption and flexion. Knees, in particular, are put to the 7

8 test, and often injured, when dismounting the horse, because the rider has jumped off too quickly, and landed too hard on straight legs. (Your Position, 66). Knee. Digital image. wikipedia. Web. 10 September 2016 As with the knees, strong and flexible hips are important for riding well. This third set of shock absorbing joints should be flexible and stable enough to follow the complex movements of the horse s back, allow the legs to hang from them comfortably, sit evenly across the horse s back, and be weighted equally between each seat bone. 8

9 Pelvis. Digital image. wikipedia. Web. 10 September 2016 CASE STUDY I met Jen McGeary 4 years ago when she became my daughter s horse trainer. Now 25 years old, Jen has been riding horses for approximately 19 years, mostly in the English style of riding. In the past 4 years, a few notable life changes have occurred for Jen. She started noticing more lower back pain, discomfort in her hips, and was told she was a candidate for hip replacement surgery in the future. Her father had recently had both hips replaced, and Jen would like to take preventative measures to avoid such surgery. In addition, Jen gave birth to her first child, and is feeling the added stress of carrying a baby on her hip, more roundness in her shoulders from holding, nursing, 9

10 bottle feeding the baby, and more than ever, is motivated to do whatever it takes to avoid hip replacement surgery! In addition to wanting to heal her body physically, motherhood has opened a door for Jen spiritually and she is looking for a pathway to greater mind/body connection so that she can connect more deeply with her sweet baby, Henry. During the initial evaluation, Jen presented little flexibility in her hamstrings, tight lower back and hips, and slight bowleggedness. Her torso is longer, and her shoulders and head round forward slightly. Overall, Jen is in good shape, working out with light weights and cardio equipment a couple of times per week. Jen stated that she would like to build greater core strength, and address the feeling of rounding forward in her shoulders. She also specifically mentioned that she would like to feel stronger while riding the trot in the two point position. After much discussion about how her body should ideally be aligned while in the saddle and feet in stirrups, I came up with a blueprint for Jen s introduction to Pilates. Given our respective schedules, Jen and I met at least one time per week, sometimes three times, either in the studio for an equipment workout or my home for a mat workout. Workouts were performed either on the Mat, Reformer, Cadillac, or Chair, combining the apparatus as it was available. 10

11 CONDITIONING PROGRAM Basi Block Weeks 1-4 Weeks 5-8 Warm up Foot Work Abdominal Work Hip Work Roll Down Pelvic Curl Chest Lift Chest Lift with Rotation Leg Changes Spine Twist Supine (feet on floor) /CADILLAC Parallel Heels Parallel Toes V Position Toes Open V Heels Open V Toes Prehensile Prances Calf Raises Single Leg Heels Single Leg Toes Hundred Prep Hundred Roll Up Hundred prep Hundred Tilt CADILLAC Roll Up with RU Bar Mini Roll Ups Mini Roll Ups Obliques Leg Circles Frog Circles down/up Openings CADILLAC Frog Circles down/up Roll Down Pelvic Curl Chest Lift Chest Lift with Rotation Leg Changes Spine Twist Supine (feet on floor and table top position) /CADILLAC Parallel Heels Parallel Toes V Position Toes Open V Heels Open V Toes Prehensile Prances Calf Raises Single Leg Heels Single Leg Toes In addition to moves performed weeks 1-4 Double Leg Stretch Single Leg Stretch Criss Cross Coordination Short Box Series (minus Round About & Climb-a-Tree) Leg Circles Frog Circles down/up Openings CADILLAC Frog Circles down/up 11

12 Spinal Articulation Stretches Full Body Integration F/1 Arm Work Full Body Integration A/M Leg Work Lateral Flexion Rotation Back Extension Walking Rolling Spine Stretch Bottom Lift Bottom Lift with Extensions CADILLAC Tower Prep Standing Lunge Kneeling Lunge Up Stretch 1 Elephant Scooter CADILLAC Sitting Forward Arms Supine Series CADILLAC Chest expansion Punches Biceps CHAIR Triceps Prone Side Kneeling Arm N/A Magic Circle Sitting Series Supine Series Prone Series Adductor Squeeze Side Lifts Saw Spine Twist Back extension Cat stretch Walking In addition to moves performed weeks 1-4 Roll Over Short Spine CADDILLAC Monkey original Tower Prep In addition to moves performed weeks 1-4 Side Split In addition to moves performed weeks 1-4 Up Stretch 2 Long Stretch Up Stretch 3 In addition to moves performed weeks 1-4 Arms Sitting Series In addition to moves performed weeks 1-4 Single Leg Skating In addition to moves performed weeks 1-4 Corkscrew Side Over on Box In addition to moves performed weeks 1-4 CHAIR Swan on Floor 12

13 Finish Breaststroke Prep CHAIR Swan Basic Roll Down Warm up: Warm up exercises were initially chosen not only to prepare Jen s body for more intricate moves, but also as a means to introduce Jen to concepts of Pilates, i.e., neutral pelvis, neutral spine, and how to move the body while maintaining proper pelvic and core alignment. Footwork: Footwork was utilized as additional warm up exercises, and was done on the Reformer for the first 4 sessions. During session 5, parallel heels, parallel toes, and V position toes were performed on the Cadillac, and remaining positions on the Reformer. Gradually, Jen s hamstrings opened up and she was able to hold her legs and pelvis in correct alignment long enough to perform the entire series on the Cadillac, so apparatus was chosen based on availability. Footwork was helpful for the strength and flexibility of Jen s knees, as the work can simulate the concentric and eccentric contraction with weight of the knees on the horse. Abdominal Work: Abdominal work was performed with neutral pelvis, but was also used as a means to teach Jen how to keep her core engaged while letting go of the pelvis. Chest lift was modified to include a tuck of the pelvis and a rocking back out to neutral, as well as moving the right hip up, then down, in planes of motion, while in flexion, endeavoring to create more flexibility in the pelvis. Exercises were also chosen to encourage co-contraction of the core muscles (transverse abdominals), to support Jen s desire to be able to use her core more while on the horse. Hip Work: Special attention was given to hip work as this is an area of concern for Jen. She responded well to the idea of lubricating the joint, and was quickly able to 13

14 understand the disassociation of the leg from the joint. Time was spent working and stretching the joint in both flexion and extension, and practicing stabilizing the pelvis. Spinal Articulation: Jen s tight hamstrings led the choice of exercises initially. Moves were chosen that would either also allow for a hamstring stretch, or not require an abundance of work by the hamstrings. Stretches: This program includes stretches for the hip flexors and hamstrings, but stretches for shoulders will be incorporated in the future, when mobility of the shoulders has improved. Full Body Integration: While Jen s body progresses quickly, she is not quite ready for the Full Body A/M exercises. We worked through the Up Stretch Group, as well as Bridging exercises on the Mat, to build overall core strength, and to practice coordinating all parts of the body in motion, to move fluidly, symbiotically, just as is required while on the horse. Arm Work: The neutral position of the spine and core engagement were practiced while performing Arms Supine Series. On the Cadillac, trunk stabilization was practiced with the Arms Standing Series. The Arms Sitting Series requires trunk stabilization and a connection of the seat bones with the carriage, similar to that required while in the saddle. Leg Work: Leg work exercises were chosen to strengthen Jen s inner thighs and practice engaging the pelvic floor. Lateral Flexion Rotation: Exercises were chosen to stretch and strengthen the obliques and abdominal area, as well as practice maintaining pelvic stabilization in different planes of motion. 14

15 Back Extension: Exercises were utilized to strengthen Jen s back extensors, and to encourage proper alignment of the spine, head and shoulders along the plumb line. Foundational exercises were practiced so that Jen could build an adequate understanding of moving the back extensors safely and without strain. CONCLUSION At the time this paper was written, Jen had taken approximately 16 one hour lessons, and plans to continue her practice. Jen is feeling the benefits of the hip work, abdominal work, and stretching after 8 weeks. She has noticed a difference in her body while sitting in the saddle, noting that she feels more balanced and grounded in her seat. In short, Jen has fallen in love with Pilates and is feeling empowered by her new found connection of mind/body/spirit. As a result of her new pilates practice, Jen is not only experiencing the benefits physically, but has found greater connection between her mind and body, leading to more open lines of communication with her horse - the more deeply she connected with herself, the more clearly she could read her horse. 15

16 BIBLIOGRAPHY BASI. Study guide comprehensive course. Costa Mesa, CA; BASI. Reformer movement analysis workbook. Costa Mesa, CA; BASI. Mat movement analysis workbook. Costa Mesa, CA BASI. Cadillac movement analysis workbook. Costa Mesa, CA BASI. Wunda chair/ladder barrel movement analysis workbook. Costa Mesa, CA BASI. Auxiliary movement analysis workbook. Costa Mesa, CA Isacowitz Rael. Pilates. Champaign, IL. Human Kinetics; Myers, Jane. Horse Rider s Mechanic Workbook 1: Your Position. Equiculture Publishing. n.d. Myers, Jane. Horse Rider s Mechanic Workbook 2: Your Balance. Equiculture Publishing. n.d. 16