Mounted exercises for improved position (not on the lunge)

[Lunabear1988]

Hi! I would love some ideas on different exercises or things to focus on while in the saddle to help improve position. I would prefer things not on the lunge line only because right now I don’t have a lot of access to that. I do love a lunge lesson though!

I’m coming back from 8 months without riding. Having Elhers Danlos Syndrome and in my 30’s, makes it a little more of a challenge.

Biggest issues are straight through the elbows (depends on what I’m doing, what horse. ) Mostly in the posting trot. Also, depending on what saddle (I’m catch riding) I can have a bit of a chair seat.

What I feel needs to happen, as I’ve had to work hard on position years before and know what I need to ride like, is work on my core but also lengthen my leg.

I swear I have a disconnect between my mind and body sometimes! I would love ideas on things to do to improve my position, especially in a safe manner (riding different horses.)

Thanks guys. I’m a stickler on position so this is driving my nuts. It’s just hard to get my body to just do what I want sometimes.

[Lunabear1988]

*also I do Pilates a few times a week and try to stretch before every ride. I’m trying to maintain a base level of fitness but I think I need to work in the saddle more.

[jonem004]

What really helped me lengthen and strengthen my leg for dressage is a little warmup exercise I do while we’re walking at the beginning and end of a ride.

Its quite simple. I do both legs at the same time because it helps me put my pelvis in the correct position. Start with your legs hanging down out of the stirrup.Then while keeping your thigh still bring your heel up toward your seat, bending at the knee. So you’re only moving your lower leg. You will feel it in the little muscle that runs across the back of your hip/buttock.

This exercise seems to turn my thigh in a bit so my knee is facing forward instead of out. It also really opens your hips which is helpful to in allowing your leg to “hang”. Be careful starting out. Most horses are fine but it’s a little weird for them so try it in a quiet horse first.

[Scribbler]

Two point. Dressage riders never do two point but it really burns your thighs. Borrow a jump saddle and go out on the trails and see how long you can stay up there.

Two point fixes chair seat because your leg has to be under you.

Otherwise practise dropping your thigh in the saddle rather than jamming your heels down and forward.

As far as elbows you need to get used to the feel of your elbows just brushing your sides and you need to get secure with having the extra 3 inches of rein that requires.

[Mango20]

Another chair seat fixer on your own would be to alter your rising trot so that it’s one up, two down, or two up, one down. Not being on the longe, you have to be careful that you are not holding yourself up with your hands. Knot your reins and drop them if possible, or ride this exercise on a loose rein so you can focus on supporting yourself with your legs underneath you.

[Scribbler]

@Mango20

Another chair seat fixer on your own would be to alter your rising trot so that it’s one up, two down, or two up, one down. Not being on the longe, you have to be careful that you are not holding yourself up with your hands. Knot your reins and drop them if possible, or ride this exercise on a loose rein so you can focus on supporting yourself with your legs underneath you.

Yes good tip, it’s like the beginning stages of two point. Absolutely with a loose rein. Rest your hands on the neck if you need to until you build up thigh muscles.

[Lunabear1988]

Thanks guys! I rode in a clinic today and requested position work. She tweaked a bit here and there but said my basic position isn’t bad. Just need a little few tweaks. My leg felt better today although I was riding in a very nice saddle which really helps!

I have a jump saddle so I can totally work in two point and I think I can credit that to helping a few years ago too. I can also do the rising trot exercise in a round pen if needed.

I love no stirrup work as well but depends on the horse I’m on.

[Lunabear1988]

https://youtu.be/zqP5iu2VDNc while I don’t love the riding in the video, this tip with two little sticks as little reminder for your arms/hands seems doable while alone.

[netg]

Are you doing pilates to target your weaker areas? There is a Yoga By Adrienne video for equestrians which has some useful work.
I suspectsuy.your chair seat comments you are like me, and your support muscles in lower back and hamstrings aren’t strong enough.
The legs hanging, bend knee, stage mentioned above is super helpful, and revisit every chance you get. However, it.also takes off horse focus on underdeveloped muscles to stabilize.
I do an exercise I got from a COTH member which helps a lot. Get a big yoga/balance ball. Lie on your back, and put feet on the equator with straight legs. Roll upwards tailbone first, until you’re on your shoulder blades in a sort of reverse bridge. Hold, then roll back down. You should feel as if you.are moving your back of your pelvis down the back of your knees to do this properly - strengthening hamstrings. Do not do many on your first try! You will feel it the next day!

I also think you could use private lessons with the CO based pilates instructor/ GP rider I know, as she was most instrumental in helping me figure things out after my nerve damage. Send me a facebook message if you want me to put you two in touch.

[jonem004]

@netg

Are you doing pilates to target your weaker areas? There is a Yoga By Adrienne video for equestrians which has some useful work.
I suspectsuy.your chair seat comments you are like me, and your support muscles in lower back and hamstrings aren’t strong enough.
The legs hanging, bend knee, stage mentioned above is super helpful, and revisit every chance you get. However, it.also takes off horse focus on underdeveloped muscles to stabilize.
I do an exercise I got from a COTH member which helps a lot. Get a big yoga/balance ball. Lie on your back, and put feet on the equator with straight legs. Roll upwards tailbone first, until you’re on your shoulder blades in a sort of reverse bridge. Hold, then roll back down. You should feel as if you.are moving your back of your pelvis down the back of your knees to do this properly - strengthening hamstrings. Do not do many on your first try! You will feel it the next day!

I also think you could use private lessons with the CO based pilates instructor/ GP rider I know, as she was most instrumental in helping me figure things out after my nerve damage. Send me a facebook message if you want me to put you two in touch.

Send it to me too! I’m in Albuquerque! I’m Mo Jones on Facebook.

[Lunabear1988]

@netg I’m not sure if it’s weakness or tightness. I have always been really tight (my doctor said my muscles and tendons over compensate for my loose joints)

I do, do Pilates a few times a week. But I have chronic hip popping. And lots of knee popping and shoulder cracking! So even Pilates can be a challenge. I think my hip flexors are tight? But also if I’m laying down on my back, I cannot straighten my leg in the air.

I know you given me her name before, I just didn’t have horses to ride then! But yes, she would be a great one to connect with I’m sure.

I’m finding it hard to concentrate on anything but my position. I do see a little improvement with each ride but want to be perfect, faster ”‹”‹”‹”‹”‹”‹”‹ ha ha!