I am struggling with a very tight left hip and it makes me sit hard on my left seatbone. I suspect it’s the IT band- basically feels like a band holding my hip inward and limiting mobility posterior/anterior. It makes asking for the canter transition difficult and flying changes are out of the question.
Any tips for loosening a tight hip and learning how to isolate seat bones so I can ride cues better?
Yoga! Specifically hip openers like pigeon or half pigeon, lizard, and lunge-esque poses, but also don’t ignore your lower back. Also highly recommend the torture device that is a foam roller - there’s a lot of youtube videos and such out there to show you how to use one, but the moment you find your IT band and tight spots in your glutes, hammies, and quads, YOU’LL KNOW. So painful but feels so good after. And (I’m saying this as a reminder to myself) that the key to stretching is consistency - things can’t be fixed in one session, you gotta keep at it.
Seconding yoga and a foam roller. We build so much muscle in our thighs/hips from riding and then we just keep using it and using it and never loosen it up, even though it can help so much.
I remember the first time I went to my yoga class with an instructor and got in half-pigeon. I thought I was doing so well until she came over and very gently pushed on my lower back. My butt was still like two feet off the floor. 
It might be worthwhile to consider hitting up an orthopedist to check for pathology in that left hip. We’re kind of prone to problems as riders, and instability in the joint can cause tightness as the soft tissue tries hard to keep the hip together.
Yes, I was going to add that if it’s a bilaterally asymmetric problem you should go get checked out for underlying skeletal issues. Scoliosis or uneven pelvis or even uneven leg lengths, etc. A good RMT or chiro can often see things. Knowing the underlying problem can help modify your rehab work.
Another vote for orthopedic evaluation. My left hip was always stiffer, finally I’m getting that sucker replaced! Don’t wait until you’re bone on bone like I am.
I may end up needing an eval because flexibility isn’t (IME) a huge issue doing yoga. Most of my joints are a little too loosey goosey, and I love pigeon/lizard poses. May look into foam rolling + chiro or orthopedic evaluation since I haven’t tried those yet.
I didn’t notice this issue as a jumper, but I think it’s probably position + compensating on the flat. I have noticed that occasionally I can feel it give into place and my hip opens up.
I have spent an hour trying to find the old COTH Forum posting that taught me this.
The “rider’s push-up”, it was in a topic titled “Working on a new jump seat and hating it” from many years ago.
Get up into two-point. Then, while your butt goes back, bend at the hips so that your chest touches the crest of the horse’s neck, keeping your head up, face vertical and eyes forward. Repeat a few times if needed. Avoid using your hands for support if possible.
I introduced this exercise to my riding teacher and she usually has me do it two or three times in a 30 minute lesson. I have MS, I get muscle spasms so my body does not work right, and this is the only thing I have found that “unlocks” my hip joints. After I do it I find it SO MUCH EASIER to follow the horse’s back motion with my seat.
She also has other students do this exercise if she thinks they need it.
I vote lumbar and hip x rays; if those are clear then PT.
So I’m going to be controversial and say that stretching and foam rolling likely won’t help. Tight muscles are weak muscles. Your brain perceives them as tight to protect them. The way to loosen them is to make them stronger. Specifically the gluteus medius and the psoas.
If you have social media, look up Activate Your Seat on Facebook or Instagram. It’s a physiotherapist from Scotland who specializes in horses and riders. She really challenged the way I’ve thought about muscle stiffness and what muscles riders really need to be successful. I bought her bungi program and it has significantly helped my hip pain and tightness.
In addition to above, I’d say 1) massageI My massage therapist work on my hips in a way no one else has. It definitely loosens them up and he can tell me where the tightness is.
This can help identify a problem.
Good luck!!
Yoga teacher & anatomy nut here. Yes, you are correct. Many female yoga practitioners have too much mobility in the SI & pelvic area. A healthy joint needs both mobility & congruence in equal measures… Yoga is a fantastic tool for building strength /congruence, but that often gets overlooked with the western emphasis on crazy poses on Instagram.
Check out Kristin Leal’s stuff online. She is a reformed hyper-mobile person (dancer) massage therapist, yoga teacher, and anatomist. I’ve taken trainings with her for CCE credits. She is amazing. Also, While it is certainly possible to have a genuine orthopedic issue, the majority of physical asymmetry is soft tissue related. Look for a PT who is trained in myofascial release techniques, instrument assisted & otherwise. (Graston & Hawke Grip are the two most common IASTM). The best PT’s often have some working relationship with an orthopedic surgeon. A Chiropractor is not the solution unless they are also trained in myofascial release & use it in conjunction with adjustments. You can adjust misaligned hard tissue until you’re blue in the face. And it will just get pulled back into misalignment by the scar adhesions in the surrounding soft tissues unless you are also receiving myofascial release.
My vote is go find a good physical therapist. They will assess YOU and your issues and you’ll probably find what is in your hip is really coming from your hams or quads or who knows.
That’s the path to really solve this. Not just doing some random exercise.
I had other issues going on and in my plight the PT found all sorts of problems with me. I wasn’t truly strong in my deepest core muscles, over firing hamstrings making for weak glutes. Etc.
I’ve NEVER felt better in the saddle and in general. NO tightness. After all these years.
God I wish I’d done this a long time. Don’t be like me!
Turmeric. 2 capsules in my morning coffe. Also cosequin mixed with applesauce (for me, not horse…
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