Chukka Wellness: ‘How To’ Tutorials

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

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.

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

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

Don’t put your hips too high in the plank position

Photography by Chukka Wellness

The Perfect Back ExtensionRhett Wooldridge Sandy & Mike Warren, Ross Byrne Bridie Courtney Morgan

This exercise aims to strengthen the back muscles, especially the mid-back, if performed with certain arm Paul Sweeney Memorial Final; Ash Farm Polo Club; movements. Sunday 20 February Our favourite progression is to bring both elbows off the ground and squeeze the shoulder blades together. Record Breaking Polo players need strong mid back muscles especially when their arm is extended with the mallet away from the Final’s Daycentre of the body. You can also elevate your legs off the ground to activate the whole posterior chain (glutes, hamstrings, calves.) The Paul Sweeney Memorial was founded by Lesley, Charlotte and Georgia Sweeney in memory of Paul Sweeney after his unexpected death in 2009 at just Don’ts 1. Avoid lifting your chest and legs too far off the ground as this adds increased pressure to the lower back 2. Avoid looking forward for a neutral spine 48-years-old in order to keep his spirit and legacy alive. Each year, the tournament attracts a number of players and spectators, gathering at Ash Farm Polo Club to cheer on the finalists. This year saw a record number of teams and after a two-year postponement due to Covid-19, Pete & George Woodward 3. Fully extend the legs and lift from the knees not just the the grandstands were packed. Twelve Oaks managed to feet stave off a last-minute attempt by Rosina to claim the title and took a 14-12 victory.

Dos

1. Engage your core and keep your hips parallel Photography by Antonia Bullrich 2. Keep your chin tucked in to reduce stress on the vertebrae 3. Focus on lifting the elbows more than the chest to activate the mid back muscles Challenge: How long can you keep your elbows up for before your mid back muscles tire? Film your attempt and tag us in your videos @chukkawellness Progressions of the back extension 1. Lifting just the elbows off the ground keeping the chest and head down. 2. Lifting the head and chest as well as the arms 3. Lifting the head, chest and fully extended arms 4. Lifting the upper and lower body at the same time

Frankie & Alex Antony Olivia Whittle & Lisa Knight Charlie Simpson & Jade Louise Wheeler

Georgia Sweeney & Gemma Byrne

Avoid lifting your chest and legs too far off the ground

Issy Litvak & Libby Connaughton

The perfect back extension

Check out www.chukkawellness.co.uk to gain access to a range of virtual programmes designed to prepare riders for their busy season; reduce their risk of injury, improve recovery rate and increase control in the saddle. We also have a membership hub full of follow-along workouts, mobility routines and nutritional resources.

Harry Applegate, Anton Nymans, Charlie Graham, Issy Litvak & Issy Langrish Jemima Wilson & Graham Wooldridge Mary Kelly Sophie Morrison

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