As equestrians, we often focus meticulously on our horse’s preparation, ensuring they are warmed up adequately, their workload is managed, and they are comfortable with the conditions. However, a crucial element that is frequently overlooked is the rider’s own physical readiness. Hannah Donnelly, a Chartered Veterinary Physiotherapist with expertise in both human and equine medicine, frequently observes how rider stiffness, asymmetry, and fatigue can significantly impact a horse’s movement and overall performance. Many riders transition from desk jobs, characterized by prolonged sitting, which can lead to stiffness in the hips, back, and shoulders even before mounting the horse. This lack of rider preparation doesn’t just affect personal comfort; it has a direct and measurable influence on the horse.
The impact of rider stiffness on your horse is substantial. Research indicates that rider asymmetry and stiffness can alter a horse’s locomotion, manifesting as changes in stride, balance, and the range of motion in their back. Studies have scientifically demonstrated that induced rider asymmetry can profoundly affect equine movement and the thoracolumbar range of motion when ridden. Consequently, a horse might struggle to move evenly, find bending more challenging on one rein, and begin to compensate through other parts of its body. Over time, this can lead to increased strain on the horse, especially during periods of increased work or more demanding conditions.
Preparing Your Body for the Saddle
A rider warm-up doesn’t require extensive stretching or strenuous activity. The primary goals are to:
- Increase Circulation: Gently get the blood flowing to prepare muscles for activity.
- Mobilise Joints: Encourage smooth movement in key joints like the hips, spine, and shoulders.
- Prepare Tight Areas: Address common areas of stiffness that can develop from daily life, particularly sitting for long periods.
Simple Pre-Ride Rider Warm-Up Routine
To effectively prepare your body for riding, consider incorporating these simple movements:
- Head and Neck Mobility: Gently rotate your head and tilt your neck from side to side. This helps to reduce neck tension and improve the suppleness of your upper body, preventing you from inadvertently holding tension through the reins.
- Arm Circles: Perform forward and backward arm circles. This warms up the shoulder and upper back muscles, promoting a softer and more even contact with the horse’s mouth.
- Thoracic Twists: While standing or seated, gently twist your torso from side to side. This exercise is excellent for improving spinal mobility and promoting symmetry through your torso.
- Hip Circles: Stand with your feet shoulder-width apart and make large circles with your hips in both directions. Mobilising the hips is crucial as they play a key role in maintaining balance, achieving an effective seat, and applying clear leg aids.
- Gentle Lunge Positions: Mimic the motion of lunging by gently opening and closing your hips and thighs. This prepares these key areas for the demands of being in the saddle, especially after a day spent sitting.
Cooling Down: Supporting Your Body’s Recovery
Similar to horses, riders can experience Delayed Onset Muscle Soreness (DOMS) following physical activity. This is particularly common when returning to riding after a break or when increasing the intensity or duration of your riding sessions. Research suggests that a proper warm-up can mitigate the severity of DOMS and help muscles better adapt to exercise. A gentle cool-down routine after riding can aid riders in several ways:
- Reduce Post-Ride Stiffness: Helps to alleviate the stiffness that can set in after a riding session.
- Maintain Mobility: Contributes to preserving flexibility and range of motion over time.
- Enhance Future Comfort: Ensures you feel more comfortable and prepared for your next riding session.
Simple Post-Ride Mobility Exercises
Even a few minutes dedicated to post-ride mobility can make a significant difference in maintaining your body’s suppleness:
- Head and Neck Stretches: Gentle stretches to release tension in the neck and upper shoulders.
- Shoulder Blade Stretch: Reach one arm across your body and gently pull it towards your opposite shoulder to stretch the shoulder blade.
- Cat-Cow Back Movement: On hands and knees, alternate between arching your back (cat pose) and dropping your belly (cow pose). This is excellent for spinal mobility.
- Gentle Leg Stretches: Focus on stretching the hamstrings, quadriceps, and calf muscles.
Consistency is Key: Supporting Your Horse Through Rider Preparedness
Rider preparation is not about achieving perfection or adding a burdensome task to your already busy schedule. It’s about cultivating small, consistent habits that support your body’s well-being, which in turn, directly benefits your horse. Maintaining rider mobility contributes to healthier joints, more balanced movement, and clearer communication with your equine partner. Over time, these minor adjustments in your routine can make the overall experience of riding feel easier, more comfortable, and significantly more consistent.
A Note on Safety: If you have any pre-existing injuries, experience chronic pain, or have underlying medical conditions, it is imperative to consult with a qualified physiotherapist or medical professional before embarking on any new exercise program. Their guidance will ensure your preparation routine is safe and tailored to your specific needs.
Contributions from: Hannah Donnelly — Chartered Veterinary Physiotherapist (Human & Equine)
References:
MacKechnie-Guire, R., MacKechnie-Guire, E., Fairfax, V., Fisher, M., Hargreaves, S. and Pfau, T. (2020) The effect that induced rider asymmetry has on equine locomotion and the range of motion of the thoracolumbar spine when ridden in rising trot. Journal of Equine Veterinary Science, 88, 102946.
Law, R.Y.W. and Herbert, R.D. (2007) Warm-up reduces delayed-onset muscle soreness but cool-down does not: a randomised controlled trial. Australian Journal of Physiotherapy, 53(2), pp. 91–95. https://doi.org/10.1016/S0004-9514(07)70041-7
