Not sure if this is the perfect fit for this board, but this area of the forum seemed most appropriate.I am recently postpartum and eagerly awaiting the green light to get back in the saddle - it is a hard no until at least six weeks out. I feel pretty good and am permitted to begin gentle exercise as it feels ok - including bodyweight squats, pelvic floor exercises (pelvic bridges, cow-cat, bird dogs, reverse planks, clam shells, heel touches, etc., are all in my current rotation). I do not have access to a gym but do have an exercise ball. Any other exercises that people would recommend to start focusing on some of those riding muscles and hopefully lessen the muscle shock of getting back in the saddle?
https://www.youtube.com/channel/UCOT…pmwfaydcluqtrA
This is a link to a friends youtube channel. She’s a physiotherapist and works with the Canadian para-equestrian team. She designed this workout plan during the pandemic when no one could go to the barn. You should be able to find some good exercises in here!
1 Like
Yoga for equestrians
https://www.youtube.com/watch?v=-6gtrbl6RM0&feature=youtu.be
Here are a few basic exercises that you can set a timer to do 2-3 times a day. They are quick ones, but effective.
https://horseandrider.com/how-to/saddle-shape
Any light-to-moderate floor workouts will be fine- listen to your body. I did a lot of walking, too! I noticed that once I got back on- I was, of course, out of shape and pretty loose. I just worked it to my advantage. Pregnancy and childbirth really resets your body- so the nice thing about it is your bad habits (especially waist-down) will be much less pronounced! I had no more perching over one hip, etc. I really worked a lot in the beginning, at the walk on long stirrups and just being super soft and moving forward- re-learning how to apply your leg in rhythm to the horse’s hinds; really focusing on feeling those hind legs move under and up to push the sides of my hips forward; rolling my head; arching and rolling my shoulders; etc.
My young horse really appreciated this new warmup- I feel like even though I was self-conscious about some of my weight still hanging around and my overall softness, he was more than happy to pack me during my own “leg-up.” I think he appreciated the more “dead” weight and just everything moving with him. Obviously the end goal for all of us is to be purposeful in our bodies while we are riding, but I really saw no negative during my early postpartum time. And, my horse wasn’t in regular work during my pregnancy, so I used the first 4-6 weeks (2-3 days per week) as a time to walk a TON and just reconnect with my ride.
This is an exciting time! Enjoy this new chapter, and good luck!
