stretching & reflex exercises by Josie Mead BSc (Hons) EMAP (Dist)

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1 stretching & reflex exercises by Josie Mead BSc (Hons) EMAP (Dist)

2 Overview Groundwork is an integral part of physical and mental training for horses of all levels - but particularly those returning to work after injury. In cases of injury to the back or sacroiliac region it is essential to establish muscle tone, flexibility and strength on the ground to prevent re-injury when a saddle and rider are reintroduced. Groundwork also allows us to achieve a range of motion in the spine not physically possible to reach with a rider on board. Groundwork can also be implemented alongside ridden work to provide variety and create challenges for muscle groups not usually recruited in ridden work.

3 Safety Considerations *** Allowing the horse to warm up before completing any stretching, pilates or challenging groundwork is essential. The horse should be allowed to walk in a free and loose manner for 5-10 minutes to ensure that their muscles are warm and supple enough for training.*** When stretching, be aware of your own posture and also your position in relation to the horse. Don t try to stretch a resistant or unhappy horse, as it may result in injury for you both! Allow the horse to get its balance back and rest for a few seconds between every repetition

4 Strengthening the Multifidus The multifidus (left) is a network of deep muscles that cross the inter-vertebral joints to connect each vertebra, stabilise the spine and allow small, isolated movements within the spinal column. They also protect the spine from injury. Targeting these muscles with exercises such as groundwork, stretching and reflex work is essential to increase their size, and the subsequent protection and stabilisation that they are able to offer.

5 Activating the abdominals Activating the horse s abdominal muscles is essential for the maintenance of good posture and stability in the back, no matter the discipline or workload undertaken. A healthy ventral chain will work with the back muscles and the axial skeleton in a concept known as the ring of muscles (see next page). If the horse s abdominals are weak and unable to properly engage, he will remain hollow and weak through the back regardless of what training or therapy he is given.

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8 the Benefits of Stretching your Horse Increase stride length, range of movement, engagement, flexibility, athleticism and suppleness Reduce muscular soreness, tension and stiffness Reduce the risk of injury to joints, muscles and tendons Improve co-ordination Maintain the current level of flexibility Increase mental and physical relaxation Increase circulation around the entire body Enhance body awareness

9 Exercises such as the ones detailed in this guide should be introduced slowly, and then implemented into the horse s schedule 2-3 times a week, ALWAYS on warm muscles. Contact your vet or equine therapist if you suspect any ongoing musculoskeletal problems prior to commencing such exercises. It s important to give the horse time to regain his balance after injury. Do not expect perfection, and remember that we should not ask the horse to do anything under saddle that he cannot do WITHOUT the addition of a rider s weight.

10 So - what can we do to Passive Stretches areprevent performed by a handler - e.g. by back pain? moving the limbs in leg stretches

11 Forelimb Protraction Face the horse and pick up their leg, holding the fetlock and behind the knee Encourage the leg forwards, keeping it low Do not fully straighten the knee! Now stand a bit straighter to slightly raise the leg. There should be a little resistance, but the horse should be stretching forwards and down as if pointing at the ground with his toe. Hold this for seconds and repeat 2-3x on each leg

12 Forelimb Retraction Pick the horse s leg up as if you were picking out a front foot Place your hand in front of the knee, supporting the pastern with the other hand Slowly draw the leg back, towards the hindlimb, but do not encourage the knee to fully straighten Keep the toe low to the ground Hold this for seconds and repeat 2-3x on each leg

13 Pick your horse s leg up in front of them, supporting the pastern, so that their forearm is at a 90 degree angle to the ground Hold the cannon bone against your own thigh If your horse is happy and capable, add in a few small circles with the knee in both directions Now, slowly stand a little straighter so that you can begin to lift the knee a little higher Do not take this stretch too high, as this can over-stress the shoulder and the elbow joint Hold for seconds and repeat 2-3x on each leg Jumper s Stretch

14 Hindlimb Protraction Pick the horse s hindlimb up as if you were going to pick out a hind foot Bring the limb straight forwards underneath the stomach Keep the limb low with the toe pointing to the ground, encouraging the horse to stretch forward and down Hold for seconds and repeat 2-3x on each leg

15 Hindlimb Retraction Pick up a hindlimb as if you were going to pick the foot out, standing slightly to the side Hold the front of the fetlock and the front of the cannon Gently encourage the limb out behind the horse, pointing the toe towards the ground Hold for seconds and repeat 2-3x on each leg

16 Active Stretches So - what can we do to prevent back pain? require active muscle contraction from the horse to move the body parts and create the stretch himself. Active stretches can be performed during ridden or groundwork exercises, and also with the use of carrots.

17 Down and Forwards Place the horse behind a stable chain or partition if needed Don t allow more than a half step forward! Encourage the head slightly forward and down with a carrot, so the neck telescopes Hold for 5-10 seconds and repeat 3-5 times Beneficial for stretching the neck after work, and for horses who drop behind the contact

18 Between Front Legs Encourage the horse s neck to remain straight through the movement Hold the carrot between the cannon bones, just below knee level Hold for 5-10 seconds and repeat 3-5 times As the horse progresses, the carrot can be taken further back to encourage a deeper stretch Stretches the deep muscles of the base of the neck and promotes good posture through abdominal and lower back recruitment

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20 To the Chest Encourage the horse s neck to remain straight throughout - inability to do this may indicate a musculoskeletal issue Hold the carrot between the front legs, at the girth area. For less flexible horses, start a little lower to the ground. Hold for 5-10 seconds and repeat 3-5 times Provides deep flexion to the upper and mid neck muscles, and to the nuchal ligament. Also encourages flexion of the atlanto-occipital and atlanto-axial joints of the poll.

21 Lateral Stretches Hold the carrot towards the horse s lower girth line, encouraging them to reach round and grab at the carrot. If the horse wants to turn and follow the bait, try standing at their shoulder with your back to them and encourage them to reach around them. Stand them against a wall if needs be. Gradually the stretch can be taken further back towards the flank as the horse becomes more capable Repeat on both sides 3-5 times, holding for 5-10 seconds each time Stretches the outside muscles of the neck, while the inside muscles contract. The horse is also encouraged to activate its abdominals and use the postural muscles of the lower back and hindquarters.

22 Another Variation...

23 SoReflex - what Exercises can we do to prevent back pain? rely on the horse s natural response to pressure, to encourage the contraction and engagement of deep muscles in a standing position

24 We can use the horse s natural responses to pressure to our advantage with exercises intended to activate deep muscles and move the horse s back and sternum. These allow us to strengthen the abdominal and multifidus muscles, and the horse s thoracic sling. The deep iliopsoas muscles are also recruited to tilt the pelvis Different horses react to different amounts of pressure, so start gently and gradually apply more to achieve the desired effect. You need quite strong fingers to perform these exercises so if you are struggling try using a sewing thimble or the blunt end of a hoof pick (gently!) As always, be mindful of your horse s reactions and don t put yourself in a position where you could be hurt.

25 Rounding This exercise is the equivalent to our sit-ups, and encourages the strengthening of the stabilising muscles of the back, which allow the horse to properly engage its hindlimb and effectively counterbalance the rider s weight during ridden work. This is the most efficient way of the horse to carry itself, and prevents hollowing of the back.

26 To perform: 1. Apply an upward pressure at the girth area with stiff fingers. Squeeze your fingers in and out until the horse responds by lifting through the breastbone, rounding the wither area. 2. Move the pressure back a little into the mid-girth. The horse will respond by lifting the thoracic area just behind the withers. As the pressure is moved back even further along the belly, the area under the saddle will lift. 3. Hold for 5-10 seconds and repeat 5-10 times. Try integrating rounding into your routine by performing repetitions while grooming!

27 Pelvic Rounding The purpose of this exercise is to increase mobility of the lumbar spine and to stimulate the abdominal and iliopsoas muscles to flex and lift the lower back and round the haunches, as the hindquarters are tucked under.

28 To perform: 1. Stand at the side of the horse close to the flank. Apply pressure in the centre over the vertebral spines from the tailhead up towards the lower back. 2. The horse s lower back should raise and the pelvis should tilt when you reach a certain point where they are most reactive. Hold this high point for 5-10 seconds and repeat 5 times. Some horses won t react directly over the spine, and instead you can stand behind them and use the natural groove (poverty line) in the quarters to trace your fingers upwards (see picture, right) on one side at a time, or both. Of course, never stand behind a horse that is liable to kick!

29 Disclaimers Please note that this document is intended as a self-help guide for owners, and is not a scientific manual. Any worries regarding your horse s health and wellbeing should be directed to your veterinarian. Disclaimer: Always use correct safety equipment and precautions around horses, even if they are familiar to you. If you have any doubts about the exercises you are performing or their suitability for your horse, consult your equine therapist who will be happy to advise and demonstrate them to you. Regular checks from your veterinarian should be scheduled during rehabilitation from any injury. Josie Mead Equine Sports and Remedial Massage Therapist, 2017