Rider Fitness with Tiffany Henwood – week 6

 

As we progress as riders so does our balance and stability in the saddle. But do we ever think to challenge it to improve it?? Training on unstable surfaces can help to improve your balance, stability and proprioception. Proprioception is your sense of the position of parts of the body and strength of effort being employed in movement. Balance is your ability to maintain the line of gravity. Stability in exercise can refer to joint stability, resistance offered by muscle, tendon and ligament that surround a skeletal joint. Core stability refers to your core’s (abdominal wall, lower back, pelvis and diaphragm) ability to stabilize the body during movement. Challenging these during exercise is a great way not only to improve them but to really mix up a work out. 

 

There is much debate about training on an unstable surface and I tend to agree it has its place. Some exercises on an unstable surface are in my opinion probably counterproductive. For instance to a footballer or soccer player it is proven that it offers no great advantage to speed or agility and in some cases decreased their jump. But to us as Horse riders I believe it offers benefits to our overall stability and awareness of our limbs etc in relation to our bodies.  In our sport we spend our entire time on a surface that moves so it seems logical to challenge and improve our own stability and balance. I use stability training weekly during either my warm up or cool down, this works for me as I have been training it most of my life. If you choose to add a little unstable surface training to your weekly workouts devote a little time to it in the warm up or pre workout when your body is less fatigued.  

 

Below are a few very simple unstable surface exercise for you to try, but the world of  stability and suspension training is as vast as your imagination, so if you find yourself enjoying the challenge drop me an email and I can discuss further some real TORTURE !!!!

 

Always take your time getting on the BOSU in the beginning, falling from a BOSU is easier than you may think in the beginning. Place the Bosu bubble down, then put 1 foot on an outer edge and tip it to the ground making it stable.  Place the other foot on the opposite side and slowly tip the BOSU up to level.  Remain here till you find balance and your legs stop wobbling. Not everyone wobbles but some shake like crazy !! Once you feel balanced squat, using your GOOD squat form, arms out in front, chest up, butt out, pushing back to your heels not toes.

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This one is a little harder, you can either begin with 2 feet on as with the squat and wiggle then in to the center and find balance on 1. Or if you feel confident step straight up on with one foot in the center. 

Find balance on one foot with your knee raised in front. Bring your knee straight up to hip height and hold. Swing the raised leg through behind you till it’s straight dropping your chest down and arms out to form a T. hold and return to start position. Repeat on both legs.

 

 

 

With the stability ball behind you place your hands on the floor and place your feet up on the Ball one at a time. Remain here until you can hold this position without wobble or tipping off. Once balanced is established add a pushup. Maintaining good form body straight like a plank, not swaying back or craning neck. BREATHE.

 

 

 

Standing with the Ball in front of you place your hands on top and push your knees into the ball coming up onto your toes. Slowly push the ball forward lifting your feet from the floor, find your balance on hands and knees first. Once balance continue to push the ball forward gently and fais your hands from the ball fining balance. TAKE YOUR TIME WITH THIS ONE. The SB can buck… so be sure there is nothing close to you that you can fall on while your establishing this one..

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These are just the tip of the iceberg. They can be fun and challenging. Just remember to take your time, when teaching these to clients I find myself saying Slow! Calm! Control! To them over and over…have these words in your head.

 

 

Follow Tiffany on Facebook by clicking here and if you have any questions email her total_fitness_solutions@hotmail.com

 

©Tiffany Henwood and Equestrian Life – Please note, this is a guide only, if you have concerns please consult your local professional. Neither parties take any responsibility for injuries.