How did you change/improve your positional flaws

[GraceLikeRain]

Old thread but a good one.

I’m not a bareback rider type. It’s just not something I enjoy and I often think it worsens position faults like a chair seat or collapsing the core for some riders. However, a friend lovingly forced me to hop on her pony over the weekend just to do walk work.

I’ve been struggling with weighting my seatbones evenly. On a standard-sized horse I hadn’t felt what was going on but riding a very petite pony, the difference was something that needed to be addressed. My friend has a wildly round pony and I spent about a half hour doing a ton of squares and teardrops at the walk. Any tension in my legs would clothespin me in a precarious way and dropping a hip going into a turn was instantly dicey. I found it to be very helpful and a great reminder for the dangers of letting my inside seatbone get “stuck in the hole” when a green horse falls into a turn.

[Scribbler]

@GraceLikeRain

Old thread but a good one.

I’m not a bareback rider type. It’s just not something I enjoy and I often think it worsens position faults like a chair seat or collapsing the core for some riders. However, a friend lovingly forced me to hop on her pony over the weekend just to do walk work.

I’ve been struggling with weighting my seatbones evenly. On a standard-sized horse I hadn’t felt what was going on but riding a very petite pony, the difference was something that needed to be addressed. My friend has a wildly round pony and I spent about a half hour doing a ton of squares and teardrops at the walk. Any tension in my legs would clothespin me in a precarious way and dropping a hip going into a turn was instantly dicey. I found it to be very helpful and a great reminder for the dangers of letting my inside seatbone get “stuck in the hole” when a green horse falls into a turn.

I think it’s true that both bareback and saddle riding can enable position flaws, but they enable different ones.

Yes, it’s true that some bareback riders slouch and fall into a chair seat. On the other hand saddles can allow riders to brace on the stirrups, pinch with their knees, and tip forward. You can’t do any of this bareback.

On the other hand obviously some people can ride with perfect position bareback and in a saddle. So switching between the two is useful.

[emipou]

I have a lot of issues with my right leg doing a ton of fun things,… it swings, it sits in the wrong place, it’s weak, it doesn’t act effectively at times - there is metal in my knee and it has nerve damage as well as weakness (still).

My previous trainer just didn’t do too much about it and a lot of bad habits and compensations formed with her.

When I got to my current trainer, she was right on top of fixing these issues. We’ve done so many things, I’ll try to list as many things as I can think of here:

• gym - weight machines and treadmill to strengthen
• pilates/yoga for more body awareness and strength
• Constant on the ground reminding - now it’s pretty rare but for a while it was constant, I needed it.
• my stirrup leather was loosely tied to the girth for a few months.
• I’ve ridden with one spur, I’ve ridden with one stirrup, I’ve ridden with uneven stirrups, I’ve ridden with no stirrups
• lots of lateral work and voltes to help me help him more (my weak side is his weak side and he takes advantage of that at times), to find the right feel, the right position, recenter myself.
• so. much. practice. A lot. Lots and lots of practice - so many figure eights and serpentines and corners and transitions - all to help me find the right feel and timing. Every curve and corner was practice to resolve my positional issue.
• She’s found better ways to remind me over the years - “step into your outside stirrup”, “look toward me”, “turn your entire body”, “engage your core”, “sit up”, “leg back”, “stop leaning in”.
• elastic and braces around my abs to help as a physical reminder.
• one of the most helpful things for me has been to put me on these super sensitive horses - I really need to slow myself and the horse down and really be aware of everything I do.
• upgraded to a saddle that worked better for me.

After a couple years of this, I must say I am getting so many compliments from barn pals on how drastically I have improved. It’s hard work. I’m usually able to correct myself now before my trainer has to say anything.
In the end, it’s practice and constant reminding. I firmly believe though that everything I listed above played an important role.

[WhereDidMySeatGo]

I definitely use a mixed bag of things to improve my position.

It is really neat that so many people here have the same approach that I have found works best for me. I like a mix of bio-mechanical lessons (both Centered Riding and Mary Wanless styles), horse training lessons to fix my mare’s straightness and behavior issues, good body work for my horse, and close attention to how I carry myself off my horse.

”‹”‹”‹”‹”‹

@Mondo

No one can keep more than 3 things in their mind at once, and that’s the max.

I find that I can keep three words in mind during a ride, but they have to be single words not phrases. To work on multiple things I have to get each one down to one word reminders. For example I start with something like “outside knee up” and over a couple circles or a couple rides that becomes “knee” in my mind and when I think “knee” my outside knee comes up. I will then not focus on my knees and instead think “lean shoulders back” which becomes “back”. Eventually I end up with three words to work on that all mean different things (i.e. knees, shoulders, hands).

I really like working with another person who is not a trainer, and I have done so on and off since I was a teenager. That person doesn’t even need to know how to ride. If they don’t ride they just have to ask a single question or shout the word I ask them to. Hearing “KNEE!” randomly at least reminds me to work on my own body instead of focusing on the way my horse is going. I prefer if the other person does know how to ride. Another border and I currently have a fantastic equivocal exchange where we both are much bossier with each other than what is my usual preference.

[KyrieNZ]

TL DR

Check your saddle fit, you’d be amazed at how many people are in a saddle that doesn’t help their position.
Sign up for biomechanics lessons.

[angelssix]

Yes, it’s true that some bareback riders slouch and fall into a chair seat. On the other hand saddles can allow riders to brace on the stirrups, pinch with their knees, and tip forward. You can’t do any of this bareback.

@Scribbler I have had this exact issue. I am fine in some saddles and others make me pinch at the knees and tip forward. I found that I also have a tendency to draw my legs up in order to “put leg on”, so to speak. I am convinced it is a saddle issue because I rode a beautiful 17 hand Saddledbred in a cutback and I wasn’t doing any of those things. So I am really wondering what type of saddle I need??

[GraceLikeRain]

@angelssix

@Scribbler I have had this exact issue. I am fine in some saddles and others make me pinch at the knees and tip forward. I found that I also have a tendency to draw my legs up in order to “put leg on”, so to speak. I am convinced it is a saddle issue because I rode a beautiful 17 hand Saddledbred in a cutback and I wasn’t doing any of those things. So I am really wondering what type of saddle I need??

I’d take that with a grain of salt. Saddleseat horses are butter smooth and a cutback saddle makes it pretty easy to push off the stirrup and sit in the backseat (not saying always, just saying it can happen). So while you may have not been pinching with your knees or tipping forward, I wouldn’t let that singular experience dictate what type of saddle is the best fit for you as an individual. I had a similar experience when trying out saddeseat horses while horse shopping but for dressage I do better in a very different style saddle.

[Curly_Feather]

Someone on another board gave me the best advice I’ve ever gotten in this regard. Focus on a thing that you want to change. Like carrying your hands evenly, for example. At every major letter (or pick a few static points in your arena), check and correct that one thing.

So many of our position issues is just due to bad muscle memory. And we need to form different and specifically correct memories, and the only way to do that is through repetition.

[Emmy1224]

I agree saddle fit for the rider is extremely important for a correct position. I was riding in a saddle that was too big and every video I watched of me riding I looked like I was sitting in a chair no matter what I did! Also I think yoga helps me a lot (when I do it) it helps not only with strength and flexibility but also with focus and creating more mental space. Seat lessons on a lunge line helped me, highly recommended if you can find a quiet, well balanced horse to do them on so you can focus on you.

[NotGrandPrixYet]

@Wicky

Mary Wanless for pinpointing an area to concentrate on. Pilates for strength. Alexander Technique practitioner (who used to work with Sally Swift back in the day and has also worked with Tom Meyner) for more body awareness and relaxation of lines of tension, that are also discussed in Mary’s latest book and in Meyner’s Anatomy Trains. (I really need a team!) My most recent discovery (courtesy of Mary) was that my right pubic bone was “lifted.” When I visualized bringing it level with the other one, my left shoulder came back (to where it needed to be), my right seatbone came forward, my right knee came down, and my right foot came back. I could weigh the right stirrup, not find myself pushing with the left seatbone and leg. All things I’ve been trying to do by using muscles to bring these body parts where they needed to be, but which I could not accomplish without much muscle strain and body stiffness. I’ve concluded from this that the most important things to position are in the seat and core, which are not easy to do. We can all see the peripheral manifestations of central position flaws, but to correct them properly requires someone (or a team!) with a lot of knowledge and a great eye!

There is a ton of wisdom in this post. Any handicapped rider could verify.

[NotGrandPrixYet]

If you can’t find a biomechanics instructor in your area, schedule some regular visits to a sports physical therapist. Fix yourself first before trying to fix yourself in the saddle.

At the same time, help your horse to fix itself by straightening, strengthening, stretching…basically fix its biomechanics…through groundwork BEFORE you try to fix it under saddle.

The next step is the right saddle that allows naturally good posture for both you and your horse. Make sure that it fits both of you. If you’ve done your homework on yourself and with groundwork, then your right choice of saddle will feel natural when you are in a good position. You should never have to struggle.

If you do these three things first, the rest of your work in the saddle will be a lot easier.

[Rosewatt]

It depends on what positional flaw I’d be working on, but there are a few general methods I’ve used for myself and riders I’ve taught.

1. Awareness - first, I try to become aware of when it is happening. I may use lessons, videos or a arena mirror to do so.

2. Fitness/ unmounted exercises - If it has something to with muscle weakness or tension, then I try to also work on those at the gym or at home. For example, slouching is a habit that would also appear outside of riding. I try to become aware of when I am doing so and pick exercises that focus on building the postural muscles, as well as my core. If it is something to do with tension such as a tight psoas, then I try and pick exercises that work on relaxing that muscle.

Working on the basis of the positional fault outside of riding makes it easier to develop the correct muscle memory.

3. Rider stretches - Every ride while warming up, I make sure to work through different stretches before I continue. I ride a few different horses for people and sometimes I’ll get a horse who’s movement throws me off a bit. These exercises help me adjust to the horse’s movement before I really start working the horse. Specifically, I pick exercises focused on my seat and leg such as leg lifts, leg swings and rotating the thigh inwards. Consistency also helps build muscle memory.

4. Tools - For certain position faults, I’ve used tools, such as a crop to help bring awareness to the issue and build a feeling for the correct position. For example, I’ll use a crop horizontally, under the riders thumbs, for uneven hands or riders who use the reins too much. Or hooking the index fingers under the pommel of the saddle during posting trot (for feeling how to open and close the elbow) to fix unsteady hands.

5. Lunge lessons working on position.

[piedmontfields]

I realized that I rode differently in an arena vs. out in a field, and that there were many aspects of my “field seat” that I could bring into the arena with great benefits, including:
-sitting lighter/more on my thighs
-having more open and adjustable thighs (instead of too much thigh on)
-looking up and around (I’m always watching for deer popping up in the field!)

[Wanderosa]

1. Yoga. Very mindful, intentional yoga. Vinyasa literally means “to place in a particular way”. I’m currently taking Doug Keller’s online course for my Yoga Alliance CCE hours. (very worthwhile if you have $150 and some free time on your hands, btw.) Mind-blowing, life-altering concept he touches on is the difference between stretching and asana: A stretch targets muscles in isolation. An asana uses the entire body. Something I knew but couldn’t find the right language to explain to students until I heard that. An asana done correctly involves kinetic energy flowing evenly across all 3 planes of the body. Same for your horse. When I watch the videos posted here on CoT asking why the horse does x, y, or z, I often lack the riding expertise to explain the issue as a trainer would. I see it in terms of “what is stopping the energy from flowing?”

2. Learn basic Myofascial release techniques. All you need is a tennis ball and a print out of the trigger points. Within just the last few years scientists have made ground-breaking discoveries regarding the purpose and functions of fascia. Turns out that white stuff that we were throwing straight into the trash during dissections is actually a organ. And performs vital functions in tandem with the nervous system and lymphatic system. When you lengthen or contract a muscle, the fascia are responsible for distributes up to 40%.of the energy to other muscles nearby. So fascial scar tissue buildup from injury or lack of mobility eventually diminishes the latter function and causes dysfunctional movement patterns in your body. And then your horse’s as he changes his movement patterns to compensate.

[pony_baloney]

I’m a huge fan of Mary Wanless and biomechanics and have improved my position quite a bit (well, the bits I knew were wrong).

Feeling as if my thumbs were pointing out corrected my elbows sticking out (the exaggerated feeling in my hands caused my thumbs to be uppermost instead of piano hands). Closing my armpits keeps arms at my side.

Tipping forward has been helped by leading with my (invisible) belt buckle.

The feeling of kneeling causes my seatbones to point straight down.

Clearing my throat or going “SHHHHHH” out loud engages my core.

My saddle probably isn’t a great fit for me, so I’m scheduled for a saddle fitting in two weeks (unless it’s postponed). I do ride much better with my stirrups a bit shorter than what’s usual for dressage, which MW claims makes your position stronger and more stable. I also ride a 13.2 pony, so it’s necessary along with not tipping my upper body forward.

My current trainer teaches in different way and wants everything more relaxed and soft. I try it her way but find my current way more effective…when I can manage to do everything correctly all at once. I’m constantly chanting different mantras to myself as reminders to fix this or that.

[pony_baloney]

I forgot to mention that many years ago I took Feldenkrais Awareness Through Movement classes and it improved my posture both on and off the horse. My horse went so much straighter. Each class made such a difference that I would need to adjust my rear view mirror afterwards to drive home. I felt so tall and light and elegant and thought that people would stare at me, wondering why I resembled a giraffe. Wish these classes were more popular and easy to find.

[J-Lu]

@mydogs

I have a few things that I want to improve with my position, like keeping my elbows at my side and sitting up/straight more. Thankfully, my position isn’t horrible to begin with but I want to make it better. I tend to revert back to my current habits when I am thinking about other things while riding, like giving aids, focusing on how my horse feels, and determining what to do during an exercise.

I used to have piano hands and fixed that by focusing on nothing but my hands during all rides for two weeks straight. I was thinking of taking the same approach with my elbows and back since I know it works for me. I lack “brain space” so I can only think about so many things at one time

But, I’m interested in hearing how others have fixed/improved their position to get some new ideas.

Video tape of current and subsequent rides. I have videoed most of my clinics and dressage tests, which I watched with the test in hand. For ME, it was very instructive to watch what I was actually doing versus what I felt I was doing. Multiple times. Multiple times.

Good luck!!!