Ride & Exercise

Ever wondering which muscles you use when horse back riding? I do now, particularly as we're in a trot and I am attempting to post. WOW is it a lot of work for someone such as myself ~ inexperienced. If anyone said horse back riding is easy and the horse does all the work ~ you're riding wrong! AND probably making the horse work that much harder.

these are the muscles that hurt the most after posting ~ for me

I practiced my posting during Saturday's lesson and felt it the next day, the day after that and... the next day. Wednesday. So while going out to the barn yesterday to practice some more I started thinking about the muscles I use so that I can work on strengthening these while at home. I'll post later on good exercises to do in order the strengthen these areas, for now I will focus on the muscle groups themselves so that I can become more familiar. I know a lot of it has to do with 'core' strength, but which muscles are covered in your core?

This is what I was able to learn so far. The muscles 'primarily' used when riding are your stomach muscles, lower back muscles, thigh muscles, biceps and your calves. Here's how they are used:

• The ABDOMINAL/LOWER BACK (Multifidus)muscles are used for balance and controlling your centre as well as to move your hips aiding your seat position. 
• The CALF muscles are used to deliver aids by applying pressure to the horse's sides, or to increase speed
• The PSOAS and ILLIOPSOAS hold the torso vertical while riding
• The THIGHS are used to grip the saddle in a canter and assist when posting
• The TENSOR FASCIA LATAE muscles are used to turn the thighs inwards to open up the hips to sit comfortably on the horse
• The VASTUS LATERALLS and the VASTUS MEDIALIS (both extend the leg) allow the rider to rise in a trot
• The RECTUS FERMOSIS - flexed by the thigh is also used during the trot or when jumping
• The muscles in the thigh that are used to grip, GRACILIS, ADDUCTOR LONGUS, PECTIENEUS and the SARTORIUS

Hip Flexors

Psoas Major

Needless to say these are muscles I don't use all that often, surprisingly enough. Building muscle while learning to ride may lead to better posture for me as well as a better aligned back, kness, hips etc. Who would of thought, PLUS I am only now paying a bit more attention to MY conformation. What do I compensate for aside from weak muscles. 

Having strong muscles is important in being a good rider. Not only will you not be as sore afterwards, but you'll also be able to enjoy riding longer, have a better seat position on your horse and therefore help alleviate a lot of unnecessary additional work for your horse where the horse is expected to compensate for your weight distribution. How you ride your horse is VERY Important! 

Slightest movements can be felt by the horse and if you want good communication (to my understanding) the better able you are to make slight adjustments, intentionally, the better you will be at asking for a change. I would assume the more fit you are the better able to will be to make the slight adjustments and maintain the positions required. 

 Can you notice the differences in the below diagrams? 

The more you work out, the stronger you become and the more you ride the stronger your core will be. There are numerous benefits to having a strong core, I can think of a few other sports that require CORE STRENGTH (which I believe is key to balance) such as Skiing, Snowboarding, Ice skating etc. 

copyright:Robin Dorn

A Book I am interested in picking up by Linda Pearce is called "BETTER RIDING THROUGH EXERCISE" illistrations done by Carole Vincer (picture below) Another great reference is ZEN & THE HORSE, this website goes into further detail on the needed core strength and the Psoas Muscles and things riders are told or taught that I know I myself have heard, sample from the webpage: 

'Many riding instructors refer to the stomach and back muscles as being the 'core' muscles their students need to use to stabalize themselves on their horses. However, these are only the surface muscles of the body. Students hear things like: 

• Sit deep in the saddle
• Sit on your pants pockets
• Heels down
• Find your balance point
• Ride from your center

What riding instructors actually mean is to engage the psoas muscles. Students also hear: 

• Chest out
• Shoulders back
• Chin in

What riding instructors mean is to engage the hyoid muscles. This enables the chest to lift and expand, yet remain flexible". For further information Click on the link to read more: Zen & The Horse