Tight Hips - exercises/stretches to help

[rockonxox]

I’ve been working on fixing my bad habit hunter perch seat to sitting deep in the saddle. I’ve noticed marked differences working with my instructor, but I’ve also noticed that my hips are incredibly tight. I think this is a major part of why I tend to grip with my upper thigh making the rest of me tense up at the canter - my hip tightens and isn’t moving so my thighs squeeze way too hard to stay on resulting in an up and down motion vs using my seat and actually having my seat bones in the saddle.

Some things my trainer has me do is to lift my leg out (one at a time) and let it hang down while in our walk warmup. I will also halt my horse and bring my knees into my chest and put them down to stretch and help get my toosh in the right position. Yesterday when I was doing my leg lift off the saddle stretch on my own my right leg kinked at my hip… it is hard to describe, but I’ll try my best. When I lifted my leg out it is almost like it got a little stuck and I felt pain around the area where my hip is. It felt almost like a charlie horse and I couldn’t get my leg to move. It hurt pretty bad and I just had my horse stand there while I waited for the pain to subside (less than a couple minutes). I carried on with the rest of my ride and my hip cooperated and it went fairly well, I just have to remind myself constantly to loosen my upper thigh. I did some stretches last night because after I got home my hip tensed up again.

Are there any stretches (on or off your horse) that you find helps with strengthening hip flexors, loosening/gaining flexibility in tight hips, opening up the hips, or any other suggestions to working on sitting deeper in the saddle? I have looked up ideas on fitness & dressage sites, but curious to know what has worked for everyone else? It has also been suggested I go see a sports massage therapist and plan to do so. I’m also going to talk to my personal trainer tomorrow to get her thoughts.

[CanteringCarrot]

I do some stretches, but I found that sitting on an exercise ball at work really helped! I noticed a difference when riding after work. That and just being conscious of relaxing my hips when I ride.

[mydogs]

While at work, I found standing on a half foam roller (toes up) really helps me keep my entire leg loose. I haven’t been doing this lately which has caused my upper thigh to cramp up while riding.

I have several hip flexor stretches saved on my phone. They made a huge difference in my seat. I also do normal toe touches, butterfly stretches, etc… The first picture I included really helps the most. If I only have time to do one stretch, that is the one I pick.

I also see a stretch therapist. I feel great the next day and feel less tight in my seat/hips.
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[Grey623]

Look up the yoga pigeon pose. This is great for opening up hips.

Grey

[rockonxox]

Great ideas. I probably do need to take up yoga! I haven’t heard of a stretch therapist. I’ll have to check around and see if we have any around here.

[Mondo]

Another thing to try is when you first get on your horse, while standing still, take your foot out of the stirrup, bend your knee so that you can grab a hold of your ankle, and pull your leg back until your knee is pointing at the ground. Leave your thigh there and release your ankle and resume your stirrup. Do with the other leg.

[Training_Cupid]

As a long time long distance runner, plus spending a lot of time sitting in front of the computer, I also have very tight hip flexors. It is quite uncomfortable for me to lift my legs straight out the sides from the saddle. I usually start my ride with a few minutes walking with my feet out of the stirrups, toes pointing down and making my leg as long as possible. And during my ride just making a conscious effort to keep my hips open, especially as I’m posting.
I agree with yoga, it has seemed to help. And stretches like what @mydogs posted above after my workouts or just at home in front of the tv if I’m feeling tight. I’ve also been doing a straight stretching class once a week at my gym.

[joiedevie99]

When I first get on, I let my legs dangle as long as possible for the first 3-5 minutes of walk on a long rein. Then I simultaneously pull both legs away from the horse at the hip, and drop them down a few times. If I’m feeling particularly tight, bend my knee and bring my heel up to my butt. I reach down and grab my ankle, pulling it upwards. Then I repeat on the other side. Obviously you have to be careful not to catch your horse with your spur on the last one.

[Willesdon]

Riding horses is all about containing energy and so riders can easily become very stiff. This is not helped by sitting in an office, staring a computer all day. I find that swimming can really help loosen muscles up. Use the pool to do simple stretch exercises. Hang on to the side and lift a leg and ALLOW the hip to open as you move the leg out to the side. Think “allow” rather than “open” as for some reason this seems to work better, maybe more relaxed. The swim helps work towards better general fitness too.

If I try the classic “lift your leg away from the saddle”, at my age, the creaking joints can be heard around the arena and my screech of agony will startle the poor horse!

[jonem004]

@Mondo

Another thing to try is when you first get on your horse, while standing still, take your foot out of the stirrup, bend your knee so that you can grab a hold of your ankle, and pull your leg back until your knee is pointing at the ground. Leave your thigh there and release your ankle and resume your stirrup. Do with the other leg.

This. Also great for rotating your knee to face forward instead of out for people who’s toes tend to point out when riding. It really helps align the thigh, but then you have to focus on relaxing your hips apart so you can feel the three points of contact in the saddle afterward. If you are too tight then correcting the position of your thigh like this can push you a bit up out of the saddle. Just something to be aware of after you do the stretch.

[Dressage59]

These are great exercises!

[Magicboy]

If you try pigeon pose as pictured in a previous post, go very slow on increasing the stretch. Don’t expect to be able to perform the stretch as pictured when you start. Lying flat in pigeon takes a while and you can hurt yourself if you push too hard

another version is to cross one ankle over the opposite knee while sitting.

[Raincityrider]

I like Joe DeFranco’s Agile 8 routine. It’s something to intergrate into a fitness routine moreso than a pre ride stretch. I found using foam rollers to be initially very unpleasant but they really did help. Don’t let the bodybuilding angle scare you. This is not DeFrannci’s site but these guys do a decent job running through the exercises.

https://www.t-nation.com/training/defranco-agile-8

[TequilaMockingbird]

This DVD is by far the best thing I’ve found for my hips. It helps to have a yoga block and band. It has a separate section just for instruction to help make sure you’re doing it correctly before doing the actual routine.

https://www.amazon.com/Yoga-Link-Helpers-Jill-Miller/dp/B00144IMHO

[WildLittleWren]

I will tell you what…I went roller skating with my kids for the first time (for me) in 20 years last night. I never realized how much you use your hips! My body is telling me today it was quite a workout! So if you know how to roller skate, it’s a fun thing to do! I know for myself, I LOATHE exercising. But this was fun!

[rockonxox]

I actually don’t mind some exercising now that I am in the habit. I can’t roller skate, but I do roller blade. Balancing is so much easier for me when the wheels are in a straight line!

[Vyce]

I’m definitely going to try those exercises. I’m a rerider and I’ve been tight in the hips and have been having trouble sitting deep in the saddle.