Knowledge
Chukka Wellness
India Parker-Smith is the founder and owner of Chukka Wellness which provides the leading training and movement methodology designed for the equestrian athlete to enhance suppleness, stability and strength in the saddle. India is a Personal Trainer who offers online and offline fitness training designed to elevate the well-being of the equestrian athlete. Using her knowledge of seven years she has created a series of masterclasses, a virtual membership hub and online training programmes all designed to complement the equestrian’s health and wellness both in and out of the saddle. You will find more information on India’s services on her website www.chukkawellness.co.uk and Instagram page @chukka_wellness
Chukka Wellness ‘How To’ Tutorials Glute Bridge & Superman Pose We continue with our ‘how to’ series focusing on the Glute Bridge and the Superman Pose. You may be a ‘keen bean’ exerciser but are you sure your technique is correct? If it’s
not you may be doing more damage to your body than good. Hence why we created this ‘how to’ series to educate riders on the basics of simple but effective exercises.
We will be looking at the dos and don’ts of the Glute Bridge and Superman Pose with British polo player, Tommy Severn.
Glute Bridge/Hip Thrusts
This exercise is very useful in a warm-up routine as it activates the posterior chain muscles and fires up the Glutes improving control in the saddle when you are in rising canter, ride offs and rotating. By activating the posterior chain you are also helping to strengthen the muscles surrounding the back region which in turn takes pressure off the lower back. Photography by Chukka Wellness
Don’t • Avoid overextending through the lower back as you raise the hips • Don’t place the feet too far away from your hips as this activates the hamstrings more than the glutes • Avoid letting the knees fall in or out as the hips raise and lower • Avoid thrusting the hips up and down as this puts a lot of pressure on the lower back
Don’t overextend through the lower back
Do • Keep the core engaged during the movement • Ensure feet are hip width apart • Push up through the heels and not the toes • Roll the vertebrae up off the mat one at a time in a controlled movement as you raise the hips and reverse this movement during the lowering phase. Try 3-4 sets of 12-15 reps
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Polo Times, August 2022
The correct Glute Bridge/Hip Thrusts position
www.polotimes.co.uk
