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 effective, 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 Forehand

The Chukka Wellness polo-fitness series

Chukka Wellness works with polo players all over the world and has noticed a reoccurring issue that many players do not prioritise their own health and fitness during the busy polo seasons. Many suffer in silence with injuries caused from bad falls, years of not stretching after playing and repetitive strain problems.

Polo is a very physically demanding sport and requires a high level of athletic prowess in order for players to perform at their best!

This type of shot requires

• Torso and Back Flexibility • Shoulder Mobility • Upper Back Strength • Strong Inner Thigh • Strong Glutes

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

Torso & Back Stretch (Improve upper body movement)

1. Widen your stance and lower your upper body to the ground with your arms completely relaxed 2. Slowly walk both hands over to one foot and rotate your torso round to the side 3. Pause and then walk the hands over to the other foot and rotate the body in the other direction • Upper Back Strength • Strong Inner Thigh • Strong Glutes

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

Torso & back stretch

Extended Arm Rotations (Improves shoulder mobility)

1. Stand with feet hip width apart with a slight bend in the knees 2. Fully extend both arms keeping your shoulders back and down

3. Rotate your shoulders backwards and forwards in a semi-circle motion

Photography by Chukka Wellness

Banded Rows (Strengthens the upper back)

1. Bring one foot forward into a split stance and place the band under your front foot 2. Lower your torso forward keeping the core engaged 3. Holding the band in each hand, retract your shoulders and puff the chest forward 4. Flex your elbows upwards keeping them close to your torso 5. At the top of the movement you should be squeezing your scapulars together and contracting the upper back muscles 6. Slowly lower the arms down whilst keeping the shoulders back and chest forward!

Banded rows

Sumo Squat Walks (Strengthens the Inner Thighs)

1. Start in a wide stance and slowly squat down pushing your hips back 2. Keep your core engaged and chest up 3. Squatting low throughout the whole movement, walk sideways a couple of steps and then back the other way

Banded Glute Bridge (Strengthens the glutes)

1. Lie on your back and plant both feet hip width apart with the band placed around both knees 2. Keep your knees in line with your ankles throughout the whole exercise 3. Engage your core and slowly raise your hips up being careful to avoid over-extending through the lower back 4. Squeeze your glutes at the top of the movement and slowly lower your hips back down to the ground

sumo squat walks

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 Berkshire area • Online Training • Polo-Fitness Holidays and Clinics

Banded glute bridge

They 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