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 Perfect Plank & Back Extension Core stability is key to maintaining balance in the saddle during each shot and ride-off. As well as protecting riders from back pain, a strong core contributes to correct posture and better cues to the horse for overall performance between horse and rider. Two very simple but effective core exercises are the well-known plank and the back extension. These compound exercises
work the trunk in different ways; the plank relies heavily upon the anterior chain muscles and the back extension requires the posterior chain. Together they help stabilise the whole trunk and prepare the rider for action! Although these exercises are simple, many people perform the movements incorrectly which can lead to body
imbalances and potentially an injury. English 4 goaler Tommy Severn has kindly demonstrated the dos and don’ts of each exercise. Tommy has just finished playing with the Tchogan/Polo Performance team in the Valerie Halford 12 Goal Tournament and the Queen Mother’s Centenary 15 goal Tournament with Sujan Polo Team.
The Perfect Plank
The plank is the ultimate core exercise; not only are you improving core strength but activating all parts of the body.
Photography by Chukka Wellness
Don’ts 1. Hips too high – this puts too much pressure on the front of the shoulder and prevents the core muscles from working correctly 2. Hips too low puts too much pressure on the lower back and prevents the core from engaging correctly. 3. Feet too close together – this can cause the collapsing of the hips to one side and result in falling over! 4. Planking with the elbows in front of the shoulders can put unnecessary stress through the shoulder and elbow joints Don’t put your hips too high in the plank position
Dos 1. Fully extend the legs and lengthen through the torso (imagine someone is pulling the crown of your head away from you) 2. Hips in line with your shoulders 3. Shoulders sit directly over the elbows 4. Feet hip width apart 5. Pelvic tilt to protect the lower back and correctly engage the core muscles. Side Note To make the plank a more effective exercise try 60 seconds of diaphragm breathing beforehand. Challenge: How long can you plank for? Film your attempt planking and tag us in your videos @chukkawellness
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Polo Times, June 2022
The perfect plank position
www.polotimes.co.uk
