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
Your Winter Workout Guide Staying fit & healthy throughout winter We always recommend players give their bodies a well-deserved rest after the UK summer season. This is essential to avoid burn out, to rest any aches or pains and focus on resetting before the next season begins. However, many players avoid starting back up their fitness training after this rest period until at least a few weeks before the next summer season begins. This long period of no exercise followed by an intense season playing can be hard on the body: • Muscles are now unconditioned to the movement patterns of polo leading to a potential strain or pull. • If injuries haven’t been addressed; they may start to flare back up again causing the player to pull out of tournaments. • Cardio fitness is low leading to a longer recovery period in-between chukkas and a reduction in mental alertness during play. • If core strength hasn’t been maintained; players are more susceptible to back issues!
Stay Supple If you are focusing on addressing some mechanical issues; an effective mobility routine can help ease aches and pains. Try these movements to stay supple throughout winter. Keep the exercises dynamic moving in and out of the stretch. Low Lunge with Thoracic Twist Thread the Needle Child’s Pose Hamstring Stretch 46
Polo Times, November 2021
Photography by Chukka Wellness
Stating the obvious – to avoid many of these issues we recommend staying fit and healthy throughout the winter period. We like to break down training programmes into Pre-Season, On-Season & Off-Season and for many the winter months are the Off-Season! Here is where you can choose to either increase the intensity of your workouts to bulletproof the body for the next season and/ or focus on body maintenance and injury rehab. Regardless of what your main focus is on, here are a few exercises to help you with your basic polo fitness.
Thread the Needle Child’s Pose
• Single Leg Glute Bridge on your toes (Hip Stability, Core Control, Glute activation) Lying on your back lift your hips off the ground and come up onto your tip toes. Keeping one leg bent at a 90 degree bend slowly lift the leg keeping the hips square. Hold and gently rest it back on the ground. Switch legs – 10-15 reps per leg.
Low Lunge with Thoracic Twist Stay Stable We don’t want to lose any stability in the joints so try these functional exercises to keep those polo muscles active.
Split Lunge (Hip, Leg & Ankle Stability) • Start in standing position and fall out to one side landing with a bent leg and your hips pushed back. Keeping the core tight, squeeze your glute and leg muscles to bring you back up to the starting position. Switch legs – 15-20 reps per leg. www.polotimes.co.uk
