Chukka Wellness: The Nearside

India Parker-Smith founded Chukka Wellness – a company dedicated to helping polo players become fitter and stronger athletes. For several years, India worked as a Personal Trainer at one of Chelsea’s premier private members’ clubs and began to train some of the world’s leading sportsmen and women.

India trains both international and UK polo professionals focusing not only on functional movements and body maintenance, but also advising clients on fuelling their bodies correctly for mental alertness and physical endurance.

In this series Chukka Wellness founder, India will be suggesting specific exercises required to complement each type of shot in polo to give players a more accurate, controlled and powerful swing.

India recommends adding in exercises that aim to stabilise the shoulder and hip joints, strengthen the surrounding muscles and improve core control.

The Nearside Backhand

The Chukka Wellness polo-fitness series

As the summer season draws to a close, many players will be using the winter to rest their bodies. Although we highly recommend giving the body some TLC, it is also useful to maintain a certain level of fitness and strength during the off-season.

Regular stretching and mobility combined with some resistance training would be the ultimate combination to ensure you are polo-fit for the next season.

In this series Chukka Wellness founder, India will be suggesting specific exercises required to complement each type of shot in polo to give players a more accurate, controlled and powerful swing ready for when they next jump back into the saddle.

India recommends adding in exercises that aim to stabilise the shoulder and hip joints, strengthen the surrounding muscles and improve core control.

This type of shot requires

• Balance • Shoulder & Back Stability • Supple Torso • Strong Obliques

Recommended Exercises (three sets, 15-20 reps per exercise)

Single Leg Balance Foot Taps (Improves balance)

1. Stand on one leg and keep the planted leg slightly bent 2. Stay tall through the torso and slowly reach down to touch the outside of your foot 3. Rotate your torso and lift one arm up to the sky

Photography by Chukka Wellness

Back Extension with Extended Arms (Improves shoulder & back mobility)

1. Lie on your front and pelvic tilt to engage your core 2. Fully extend your arms and legs out 3. Slowly elevate your chest two inches off the ground and bring your elbows slightly higher up 4. In a circular motion, move your fully extended arms from around your upper body 5. You should feel your shoulder and back muscles contracting during this dynamic movement.

Back Extension with Extended Arms

Banded Back & Oblique Stretch (Supple torso)

1. Attach a strong resistance band to a stable base and hold on to the other end 2. Bend your knees and lean your hips and weight back towards the ground 3. Keep your arms fully extended and relax into the stretch 4. After 40 seconds rotate your body left and right so that you end up looking under your armpits

Banded Back & Oblique Stretch

Side Plank Rotations (Strengthens the obliques)

1. Start on your side and raise yourself up onto the bottom elbow 2. Keeping your body in a straight line lift your hips off the ground 3. Engage your core and avoid collapsing onto your bottom shoulder 4. Fully extend your top arm and as you rotate your torso down towards the ground, take the arm underneath your other armpit 5. Rotate back up to the starting position

Side Plank Rotations

Chukka Wellness is a company dedicated to helping polo players become fitter and stronger athletes.

Their services include: • 1-2-1 and team training in the Sussex and Surrey areas • Online Training (They have an array of clients all over the world) • Polo-Fitness Holidays and Clinics (Sotogrande, Dubai, Palm Beach and Argentina)

CW have also recently launched a Virtual Equine Membership Hub where players can gain access to a range of polo-specific workouts, mobility routines, nutritional guidance and much more! ‘Train like a pro’ and check out the Virtual Equine Hub at:

www.chukkawellness.co.uk india@chukkawellness.co.uk