Feature: The Beauty of Balance

FEATURE

The beauty of balance

Riding is a sport that requires the human body to perform a variety of movements. ENYA CROCKFORD explores the world of biomechanics and shares some expert advice on how to become a more balanced and effective rider.

Asymmetry usually means the muscle is too weak on one side and too tight on the other (Image courtesy Natasha Gunston).

We all know riding is a sport like no other, thanks to our four legged friends who keep us somewhat broke, always humble, and usually very happy. But beyond the partnership aspect of horse riding, the demands placed on us as athletes are also quite unique.

While a sport like running requires forward and up/down movement, a rider must deal with four types of movement: forward and back, side-to-side, twisting, and up and down. To ride effectively, we have to stabilise ourselves against all these movements and correctly apply our aids at the same time.

Check your boots and gloves for uneven wear marks (Image courtesy Natasha Gunston).

both by themselves and in relation to each other. I spoke to Natasha Gunston of The Eventing Physiologist, an accredited exercise physiologist, biomechanics coach and 2* eventer, who explains the role of biomechanics in our riding, how to assess our own biomechanics, and offers some simple tips and exercises to become a better balanced and more effective rider.

Why are rider biomechanics so important?

Biomechanics dictate our ability to apply our aids effectively and not inhibit the horse's movement so that we can produce good performance. Even more importantly, it ensures we are evenly balanced and easy to carry in order to prevent long-term changes in our horse.

Natasha compares the effect unevenness has on our horse to pushing a wheelbarrow uphill. If the wheelbarrow has a big rock on the left hand side, your left arm and leg will have to work much harder. Soon you will collapse your left side and shift your ribs to compensate for the uneven load. When you’re slightly uneven in the saddle, the same thing happens to your horse, influencing the way they move and even causing damage over the long term.

What makes us ride well?

Riding isn’t so much about strength and power output as activating the right muscles at the right time. When we have unevenness or position faults, it’s usually because some muscles aren’t being used properly, causing them to be weak while the opposite muscles tighten as they work hard to compensate. “About 90% of riders are uneven through the pelvis, because one side is tight and the other is weak,” says Natasha. “On your weak side your seat usually has more weight in it and your leg won’t work as effectively. On your strong or tight side, you will be tense and pushing against the horse.”

Assessing your biomechanics

To correct weaknesses in our position, we have to know what and where they are. Unfortunately, most of us have been riding with our faults for years so it’s almost impossible to recognise them on feel alone.

Natasha recommends three methods to spot any weaknesses or unevenness:

1. Check your gear

boots. Start by inspecting your saddle’s seat, the lower part of your saddle flap, and the inside of your boots. This can reveal unevenness in your pelvis and subsequent movement from your legs. “For example, you might see a bigger wear mark on the right side of your saddle’s seat,” Natasha explains. “If so, you’re sitting to the right and you have more weight in the right leg, which causes the right hip to brace and lock. At the same time, you might see more wear marks on the left saddle flap and on your left boot, because the tilt has made your left leg less stable so that it swings around.”

And if you ride in gloves, check the wear on these to see if you’re using one rein more than the other.

2. Have someone video you

You can also assess yourself on video. From the front, look at your stirrup levels and see where there are discrepancies. From the side, check to see whether you're keeping your ear, shoulder, hip and ankle in alignment. If not, notice whether your spine is tipping forward or backwards.

Biomechanics involves correctly stabilising our body against the movements of our horse (Image by Ross Stevenson Photography).

3. Get a professional assessment

The previous two tips will help you notice any faults and correct them, but there is often an underlying tightness or weakness that will cause you to go back into your old position. “It’s not necessarily a big catastrophe. It could just mean that there's a muscle that's not quite able to activate correctly because it's switched off and needs to be turned back on,” Natasha says.

In that case, see an exercise physiologist or physiotherapist who can identify weaknesses and help you correct them. And while someone equestrian-specific is ideal, any good physio will be able to help. Tell them what you’re struggling with so they can identify where the problem is coming from and correct those areas.

Three ways to better biomechanics

Natasha shared three ways to help improve your balance and effectiveness:

1. Correct a fork or chair position

The fork and chair position are common imbalances in the way we sit in the saddle. If you video yourself and discover your spine is tipping forward, there’s a good chance you are in the fork position. You will have too much weight through your thighs and groin, folding forward off your seat bones onto your pubic bone. This position prevents you from using your driving aids effectively.

To correct this, Natasha recommends working on sitting back and shifting your weight from your thighs to your seat bones. Shortening your stirrups a hole or two can help you create the right feeling. If however you’re leaning to far back in the chair position, your lower leg might be too far forward, creating a tight seat, gluteus muscles and lower back. This shifts your weight onto your horse’s loins and your hands will likely be blocking and hanging onto the reins.

To fix the chair position, Natasha suggest bringing your seat further forward in the saddle and extending your body by thinking about growing tall. At the same time, let your thighs, knees and ankles relax down.

2. Strengthen your gluteus muscles

Are you weaker through one side than the other? Is your weight shifting to one side? Or, do you have difficulty getting one leg on as well as the other? This is a sign that you’re weak through your

The fork position prevents you using your driving aids effectively (Image courtesy Natasha Gunston). The chair position causes you to block with your hands and upper body (Image courtesy Natasha Gunston).

pelvis and hip stabilisers, particularly your gluteus medius.

Natasha suggests some simple exercises to strengthen these muscles. The first is the clamshell. Lie on your side with your head propped up on your hand and your legs bent at 90 degrees. Your feet, shoulders and hips should all be in line. Keeping your free hand on your hip, ensure your top hip is slightly further forward than your bottom hip. Keeping your feet together, lift your top knee up and slowly lower back down, making sure you don’t roll your hips back.

For the second exercise, the crab walk, you will need a looped resistance band or Theraband. Place it around your legs at your knees and stand with your feet hip distance apart. Take a slow, controlled step to the left before stepping across with your right leg so your feet are a hip width apart again. Repeat this several times then go the other way. You can see these exercises demonstrated on The Eventing Physiologist’s YouTube channel.

3. Activate your core

A strong core is essential for a stable position, but contrary to popular belief, it can’t be strengthened with sit-ups alone. “Strengthening the superficial abdominal muscles won’t truly activate your core, as your core is actually several layers deep,” Natasha says. It’s important to learn how to activate your core so that it comes naturally when you ride, and the good news is it doesn’t even require hours of Pilates torture! (Although this too is very beneficial). first finding your pelvic bones with your fingers. “Then bring your fingers up a few centimetres and push them into your abdomen while staying relaxed. Then pretend to cough. You will feel a little tightening under your fingers which is your core activating.”

To recreate the feeling, think about bringing your belly button to your spine and tightening the front of your pelvic region. Then practice activating your core through your day-to-day activities: working out, brushing your teeth, waiting for the kettle to boil … anything! “That way,” Natasha says, “it becomes so automatic that you subconsciously activate it when you’re in the saddle. Then you can focus on every other aspect of riding instead of thinking ‘core, core, core’.”