5 minute read
Bodyzone
THE SEAT OF communication
SO FAR WE’VE LOOKED AT THE HUMAN BRAIN AND ITS POWER TO AFFECT RIDING PERFORMANCE. THIS TIME ANDREA OAKES MOVES ON TO THE BODY, STARTING WITH THE AREA THAT FORMS THE FOUNDATION OF POSTURE AND BALANCE: THE PELVIS.
Since this bony, bowlshaped structure connects the trunk and the legs, it is not surprising that the positioning of the pelvis can have far reaching effects throughout the body. In the saddle, pelvic issues can travel up the spine, shifting the shoulders and neck out of alignment to compensate, or downwards, limiting leg mobility and overall stability.
As the ‘interface’ between horse and rider, the pelvis affects not ust our posture but also how clearly the aids are applied and transmitted. Science is now proving what we’ve always known, that stiffness or asymmetry does not go unnoticed by the well-trained horse. A recent study revealed that horses whose riders achieved better pelvic mobility on a Swiss ball worked with more harmony and showed fewer con ict beha iours.
According to biomechanics expert Lindsay Wilcox-Reid (www.equipilates.com), the key to good mobility and a correct, centred position is full function of the ‘suspension system’ - the muscles that surround the pelvis and hip oints.
“ he pel is is the first part of the body that receives forces from the horse, which must be absorbed and dissipated through the system,” says Lindsay, explaining that the horse’s gait cycle creates forces in threedimension: forward and back, side to side and in rotation. “There is a very small amount of mo ement in the pel ic oints, which is crucial for effecti e shock absorption. Instead of helping to support and stabilise these oints, howe er, the surrounding muscles can become overactive and slightly ‘stuck’, restricting pelvic movement.”
This overactivity can be an unfortunate spin off of modern life, says Lindsay, especially for deskbound riders who have been working from home during the pandemic.
“Lack of movement can contribute, so sitting for long hours at a laptop without the benefit of ergonomic furniture doesn’t help,” she explains. “Restriction in the pelvis can also develop as a result of too much repetitive movement, or a sudden spook, buck or olt that knocks your suspension system out of balance.
“Gradually, the muscles enter a low-grade spasm to protect a
vulnerable area,” adds Lindsay. “They receive instructions from the brain to stay half on and half off , so they can t really relax but neither can they work properly. The pelvic joints then lose their ability to absorb mo ement as e ciently.”
How can we ease these muscles out of this protective state and restore their full capacity?
“A common response is to do a lot of stretching, but this can worsen the problem,” says Lindsay, likening a muscle spasm to a knot in a rope that simply tightens when you keep pulling. “Muscle energy techniques to calm down the overactivity will be more eff ecti e, perhaps alongside treatments such as massage.”
Pelvic issues can creep in unnoticed; you may become aware of issues because you feel uneven in your stirrups or seat bones, or perhaps one hip feels further forward than the other. Ideally, once restriction is identifi ed and corrected, a rider can work to keep these muscles fi ring freely.
We all have some asymmetry in our bodies and even in our bony structures, just like our horses, explains Lindsay, but supplementing a riding routine with a healthy measure of out-of-saddle exercise will help prevent any functional asymmetry caused by muscles and connecting soft tissues.
“Any sport or activity that promotes movement is good, from yoga to running or salsa dancing,” she says. “ hat s important is that you enjoy it, so that you make time for it. Pilates shares many of the same principles of riding, such as breath, precision and control, and m also a fan of the Franklin Method, a system of dynamic body alignment that is popular with riders for improving an awareness of how the body is feeling.
“Ask your Pilates instructor to suggest some seated exercises that give direct feedback to the seat bones,” she suggests. “Standing work is very relevant, too; riding is essentially a standing posture, especially in a dressage saddle, so pay real attention to the weight distribution through your pelvis to your feet and how your feet feel in relation to the oor.”
ASSESS YOURSELF
Put your pelvic mobility to the test with a simple, chair-based exercise.
“This is a good self-assessment to identify asymmetry in the tone of the hip rotator muscles,” says Lindsay. “Sit on a chair, with your legs hip-width apart, and cross your right ankle over your left thigh. Now place the opposite hand on your knee and, using 20% of your maximum possible effort, press your ankle down into your thigh and your knee up into your hand. Hold this for 20 seconds before releasing.
“When you switch to the other side, a difference in fl exibility may become apparent,” she adds. “Once you’ve addressed any biomechanical issues, ideally with treatment, use this regularly as a release exercise. Try four sets, four times a day for a few days, to change existing brainbody neural pathways into more helpful patterns, then reduce this to a couple of sets a day, or just before you ride.”
Within an established horse-rider partnership, pelvic issues may not be ob ious. o fi nd out if you re both compensating for subtle rider stiff ness, indsay suggests allowing your feet out of the stirrups to see what happens when your pelvis has to fi nd a slightly diff erent position, or bringing both legs away from the saddle to highlight any issues with the piriformis muscles that attach to the sacrum on either side.
For true transparency, try the Swiss ball.
“ f you re struggling with tilts and twists in your riding position, some simple exercises on the ball will identify any biomechanical issues and can ultimately improve your performance,” she says.
For more information on the study into the pelvic mobility: https://www.mdpi.com/2076-2615/11/2/453?fbclid=IwAR1SSRJiiMSNXx0o5s22Zp4JyBA4HASwv6Danh5jS0wQMsi6JlleQyfxpvY