4: Mind and Body: Conditioning Yourself for Riding in .NET

Paint QR Code 2d barcode in .NET 4: Mind and Body: Conditioning Yourself for Riding

Different types of yoga classes are available to the public, with Hatha yoga among the most popular Any type of yoga can help you get fit for riding Some yoga schools are even starting to offer yoga for equestrians, with exercises specifically designed to help riders with their work in the saddle If you re lucky enough to live near a yoga school that offers this class, by all means, enroll If not, consider ordering a videotape or DVD that offers yoga for equestrians You can also check out Yoga For Dummies by Georg Feuerstein, PhD, Larry Payne, PhD, and Lilias Folan (Wiley)

A type of strengthening exercise developed by Joseph H Pilates, this type of workout is popular with riders It strengthens and stretches the entire body, particularly the core muscles that you need for stability and balance Designed to improve flexibility and strength without building bulk, Pilates also includes mental conditioning that can help with coordinating your brain and your body something infinitely useful when riding Pilates classes are available around the country, and you can also purchase tapes and DVDs at video stores and fitness centers and over the Internet Pilates For Dummies by Ellie Herman (Wiley) is another resource to try

Flexibility is important when you ride If your muscles stretch easily, you can move more freely with the horse You re also less likely to injure yourself during a vigorous lesson and a lot less likely to be sore afterwards The following exercises can help you stay flexible when riding Leave yourself extra time before your lesson or ride (at least 5 to 10 minutes) so you have time to perform these stretches before you get on the horse Be careful when you stretch, too Use slow, smooth movements, and don t stretch beyond the point where you feel more than a slight pull and mild discomfort

To stretch your quadriceps, stand up with your back straight and bend your leg up behind you Hold onto your ankle so your knee is bent and slowly pull your ankle so your knee points down and behind you You should feel tension along the front of your thigh Hold this stretch for ten seconds and then switch to the other leg Repeat this move twice for each leg See Figure 4-1

The hamstrings are a set of three muscles at the back of your upper leg For this stretch, stand up in front of a fence; use your hand to brace yourself forward as you reach your leg up onto the fence, as high as you can go Bend forward at the waist and hold this position for ten seconds Do this stretch with the other leg, too, and then repeat See Figure 4-2

Figure 4-1: To stretch your quads, hold your ankle rather than your toes pulling on the toes stretches the shin instead

To stretch out your inner thighs, sit on the ground with your knees bent out to the sides and the soles of your feet touching each other Relax your hips and then push down gently on both knees with your hands Do this exercise twice for ten seconds each time See Figure 4-3

This stretch is particularly important if you have lower back issues that cause your muscles to tighten up when you ride Lie on your back with your knees to your chest Wrap your arms around your legs just below your knees and pull your knees toward you Hold this position for a few seconds, and then relax Repeat three to five times See Figure 4-4

To prevent tension in your neck, stretch the muscles by tilting your head slowly first to the right (your ear toward your shoulder) and then to the left You should feel a stretch in the muscles along the side of your neck Then tuck your chin forward into your chest and then back up toward the sky Next, turn your head as far to the right as you can while keeping your shoulders straight Do the same to the left Follow this routine several times, holding each stretch for at least five seconds See Figure 4-5