Design P001-017_Layout 1 11/08/10 7:13 PM Page 1
PILATES EQUESTRIANS FOR
This media remains property of Quiller Publishing Ltd
Design P001-017_Layout 1 11/08/10 7:14 PM Page 4
Copyright Š 2010 Liza Randall First published in the UK in 2010 by Kenilworth Press, an imprint of Quiller Publishing Ltd British Library Cataloguing-in-Publication Data A catalogue record for this book is available from the British Library ISBN 978 1 905693 34 4 The right of Liza Randall to be identified as the author of this work has been asserted in accordance with the Copyright, Design and Patent Act 1988. The information in this book is true and complete to the best of our knowledge. All recommendations are made without any guarantee on the part of the Publisher, who also disclaims any liability incurred in connection with the use of this data or specific details. All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical including photocopying, recording or by any information storage and retrieval system, without permission from the Publisher in writing. Studio photography by Simon Lusty; mounted and other outdoor photographs by the author and Karl Randall. Line illustrations and cartoons by Dianne Breeze. Book and cover design by Sharyn Troughton. Printed in China
Kenilworth Press An imprint of Quiller Publishing Ltd
Wykey House, Wykey, Shrewsbury, SY4 1JA Tel: 01939 261616 Fax: 01939 261606 E-mail: info@quillerbooks.com Website: www.kenilworthpress.co.uk
This media remains property of Quiller Publishing Ltd
Design P001-017_Layout 1 11/08/10 7:14 PM Page 5
Contents Acknowledgements
11
Foreword
12
About the Author
14
Origins of Pilates
16
This media remains property of Quiller Publishing Ltd
Design P001-017_Layout 1 11/08/10 7:14 PM Page 6
Part One – Pilates Principles and Basic Considerations
18
Why Riders Should do Pilates
19
The Pilates Principles for Riders
23 24 24 24 25 25 26
Centring Breathing Flowing Movement Alignment, Co-ordination and Precision Relaxation and Concentration Stamina
Your Pilates Aids Zip-up Navel to Spine
Core Stability Pelvic Stability Lumbar Spine Stability Neutral Pelvis and Neutral Spine Shoulder (Scapular) Stability
27 27 28 29 30 30 31 31
Stabiliser and Mobiliser Muscles
32
Muscle Imbalances and Weaknesses
34 35 35 35 36 36 36
Tight One Side with Opposite Side Weak Weak on Both Sides Tight and Weak on Same Side Lumbar Spine Stiffness Tight Hip Flexors Tight Hamstrings
Common Rider Complaints Crookedness
This media remains property of Quiller Publishing Ltd
37 38
Design P001-017_Layout 1 11/08/10 7:14 PM Page 7
Bracing and Tension Excessive Arm and Leg Movement Neck or Upper Body Stiffness
Directions of Movement Rotation Lateral Flexion Flexion Extension Combination Movements
Targeted Exercises Upper Body Lower Body/Pelvic Stability Leg and Bottom Rider Stretches
Your Posture Kyphosis Lordosis Sway Back Flat Back
39 39 40 40 41 41 41 41 41 42 42 42 42 42 43 45 45 46 46
Part Two – Studio Exercises
48
Key Pilates Starting Positions
49 50 51 52 53 54 55 56
Standing Correctly Pilates Stance Relaxation Position Front-lying or Prone Four-point Kneeling Side-lying Sitting
This media remains property of Quiller Publishing Ltd
Design P001-017_Layout 1 11/08/10 7:14 PM Page 8
Studio Exercise Programme
57
Exercises from Standing
59 60 61 62 63 64 66 68 69
Dumb Waiter Roll Down Tennis Ball Rising Squats Waist Twist Side Reach Standing on One Leg Roll Down to Plank to Push-up
Exercises from Relaxation Position Finding Neutral – The Compass Yes and No Neck Tucks and Rolls Backstroke Swimming Point and Flex and Ankle Circles Shoulder Drops Tree Hugging Knee Drop and Fold Combo Double Knee Folds Knee Stirs Leg Circles Adductor Stretch Hip Flexor Stretch Single Leg Stretch Ribcage Closure Hamstring Stretch Spine Curl Spine Curl with Arms Soldier Feet Knee Folds Curl-ups Curl-ups with Leg Extension Curl-ups with Arms
This media remains property of Quiller Publishing Ltd
72 73 76 78 80 82 84 85 86 87 88 90 91 92 94 96 98 100 102 103 104 105 106
Design P001-017_Layout 1 11/08/10 7:14 PM Page 9
Oblique Curl-ups Gluteal and Priformis Stretch Battement Hip Rolls Hip Rolls with Double Knee Fold The Hundred Hundred Arm Beat The Hundred Plus The Ultimate Hundred
Exercises From Front-lying or Prone Diamond Press Dart Dart with Arms Single Leg Kick Baby Cobra Cobra
Exercises From Four-point Kneeling Thread the Needle Table Top Cat Rest Position
Exercises From Side-lying Oyster Arm Openings Arm Openings with Chest Release Leg Lifts Flex Forward Leg Circles Torpedo Inner Thigh Lifts
This media remains property of Quiller Publishing Ltd
108 110 112 114 116 118 120 120 121 122 123 124 125 126 127 128 130 132 134 136 138 140 142 144 145 146 148 149 150 152
Design P001-017_Layout 1 11/08/10 7:14 PM Page 10
Exercises From Sitting Studio Stretch with Hamstring Stretch Spine Stretch Forward The Saw Roll Backs (Halfway) Roll Backs with a Band Roll-ups Rolling Like a Ball
Using the Physio Ball Pelvic Tilts and Rolls Dumb Waiter Knee Folds Lumbar Stretch Diamond Press
153 154 156 158 160 162 164 166 169 170 172 173 174 175
Part Three – The Horse/Rider Partnership
176
Your Equine Partner
177 178 178 180 181 183 183
Checklist Your Seat Twenty Minute Mind-Body Warm-up The Gaits Jumping Warm-down
Ridden Exercises Dart Arms Diamond Press Shoulders Tree Hugging Leg Lifts Waist Twist Side Reach
Index
184 185 186 187 188 189 190 191
This media remains property of Quiller Publishing Ltd
Design P001-017_Layout 1 11/08/10 7:14 PM Page 14
About the Author I
first came to Pilates purely by accident – literally. I came a cropper showjumping in an indoor school when trying to jump-off faster than everyone else!
Liza and Deb
14 This media remains property of Quiller Publishing Ltd
Design P001-017_Layout 1 11/08/10 7:14 PM Page 15
ABOUT THE AUTHOR
After being shipped off to Shrewsbury hospital on a spinal board, I knew I had done a bit of damage. I remember pleading with the doctors, saying I had to get to an appointment the next day in the West Country so I would be grateful if they could give me some painkillers and I would be on my way – sadly, that was not to be. I had burst several vertebrae in my lumbar spine, an unstable injury, so I had to remain motionless on my back until a place came up at a specialist unit. Three weeks later I got the call and was transferred for expert treatment at the wonderful Oswestry Orthopaedic. So, a few months down the line and a pioneering metal body cage later, I was learning how to sit up, stand and take a few steps. Hydrotherapy, physiotherapy and then Pilates followed – I was one of the lucky ones to get back up on my feet. My story is not dissimilar from that of many people who ride – backs and necks are at the root of many problems, purely because the spine is the longest ‘string’ of bones in the body, it means these areas are vulnerable to injury. And not as a result of falling, but just as
easily through incorrect posture, poor body awareness or incorrect muscle patterning.
Liza and Pilates Liza was trained by Lynne Robinson and her highly skilled Pilates teacher-trainers at the London Body Control Pilates Association (BCPA). She was then mentored by chartered physiotherapist and Pilates teacher Kate Fernyhough in Staffordshire – an inspirational teacher who first introduced Liza to Pilates following her accident. Liza then went on to teach at Pilates studios in London, Warwickshire, Cheshire and Northamptonshire and took her final exams to achieve her full qualifications as a Level 3 Pilates coach with the BCPA. With an interest in coaching sportsmen and women, particularly equestrians, Liza founded Panacea Pilates and now teaches Pilates to professional and amateur riders alike in Worcestershire and Gloucestershire, as well as eventing her own horses in her spare time.
Liza and Rose
15 This media remains property of Quiller Publishing Ltd
Design P048-059_Layout 1 13/08/10 6:15 AM Page 59
Exercises from Standing
59 This media remains property of Quiller Publishing Ltd
Design P060-071_Layout 1 12/08/10 2:45 AM Page 60
PILATES FOR EQUESTRIANS
Dumb Waiter
6x
Equestrian advantage To achieve more openness in the front of the chest
Why? To open the upper body and collarbone area and strengthen the shoulder stabilisers and rotator muscles.
How? From Standing (see page 50), open your arms out in front of you with palms open, elbows under shoulders, as if carrying a justcleaned bridle. Your elbows are by your sides, but not forced or bracing. Stabilise, and as
you breathe in and lengthen through your spine, open your arms out to the side, feeling the movement start and rotate from your shoulders, not your elbows. As you breathe out, return to the starting position.
60 This media remains property of Quiller Publishing Ltd
Design P060-071_Layout 1 13/08/10 4:34 AM Page 61
EXERCISES FROM STANDING
Roll Down
8x
Why? To release tension in the upper body and create flexibility, whilst strengthening the back, bottom and legs.
Equestrian Advantage Mobilises the spine and hips and achieves segmental control of the spine
How? From Standing in a lengthened position, arms at your sides, on your out-breath stabilise and nod your head, soften through your breastbone and start to roll the body forwards, feeling the segmental movement through each vertebra. Bend or soften at the knee to avoid straining the muscles at the
back of your legs (hamstrings). Allow the arms to hang. Take a wide, deep breath into the sides of your ribcage, then, initiating the movement with your pelvis, on your outbreath, start to re-stack the body, bone by bone, until you are back at the starting position.
61 This media remains property of Quiller Publishing Ltd
Design P060-071_Layout 1 12/08/10 2:45 AM Page 62
PILATES FOR EQUESTRIANS
Tennis Ball Rising
8x
Why? Strengthens the bottom, thigh and calf muscles and mobilises ankles and feet.
Equestrian advantage Strengthens the calf (soleus) and thigh (quadriceps) muscles, so ideal for event riders to aid the two-point seat. Builds balance.
How? Place a tennis ball between your ankles, just below the inside ankle bones. From Standing, inhale and lengthen then, as you breathe out, stabilise and go onto tiptoes. Breathe in and lengthen your spine in this position, working the tiny stablisers in your back and tummy to balance yourself. Imagine the ceiling is a magnet so, as you place your heels back
down onto the floor as you breathe out, you still feel as if your head is lengthening away, drawing towards the ceiling. Bend your knees directly over your feet as you squat down slightly, taking care not to stick your bottom out. As you breathe in, straighten your legs and return to the starting position.
62 This media remains property of Quiller Publishing Ltd
Design P060-071_Layout 1 12/08/10 2:45 AM Page 63
EXERCISES FROM STANDING
Squats
8x
Why? To increase strength and balance in the legs, and mobilise the hips, knees and ankles.
How? From Standing, breathe in and lengthen throughout the spine, stabilise, and almost brush your thighs with your open palms as your arms swing forwards and upwards to shoulder height, simultaneously bending your knees. Be careful not to stick your bottom out too far, but keep your torso lengthened. As you breathe out, press your feet squarely and evenly into the floor as you straighten your legs and return your arms to the starting position.
Equestrian advantage Practise squatting down to your own riding leg length to strengthen your position in the saddle – especially useful for eventing and point-topointing.
63 This media remains property of Quiller Publishing Ltd
Design P060-071_Layout 1 12/08/10 2:45 AM Page 64
PILATES FOR EQUESTRIANS
Waist Twist
6x
Why? Strengthens the waist muscles whilst increasing spinal length and mobility.
How? From Standing, cross your arms in front of you, ensuring your elbows are below your shoulders. (If you hold the arms too high, it increases tension around your neck.) Breathe in as you lengthen your back and stretch your waist upwards, imagining the spine is a bungee then, as you breathe out, twist the upper body, head and neck around to one side. Ensure that your pelvis remains still, squarely facing forwards. Breathe out as your upper body comes back to the starting position, and then prepare to twist around to the opposite side.
Alternative Try the same exercise from Sitting to better simulate the movement on your horse.
64 This media remains property of Quiller Publishing Ltd
Design P060-071_Layout 1 12/08/10 2:45 AM Page 65
EXERCISES FROM STANDING
Optional Extra –
6x
Try the same exercise but with both arms out wide.
Equestrian advantage Helps isolate the hips from the upper torso, so that the upper body can rotate easily around the spine when, for example, asking the horse for travers or shoulder-in, so you do not collapse through the hips or lose balance.
65 This media remains property of Quiller Publishing Ltd
Design P060-071_Layout 1 12/08/10 2:45 AM Page 66
PILATES FOR EQUESTRIANS
Side Reach
6x
Why? To lengthen and stabilise the spine sideways.
How? From Standing, move the toes out, then the heels, then the toes again, until you are standing with legs slightly wider than hipwidth. Breathe in as you lengthen your spine upwards and your arm up above your head, stretching your fingers up towards the ceiling or sky, then reach the arm over your head and
towards the opposite side of the room or arena, being careful not to fall forwards or back. Your hips should remain still and level, not pushed out or dropping to the side. Enjoy the stretch along the side of your ribcage as you breathe in. Then return on the next outbreath and prepare to bend to the other side.
66 This media remains property of Quiller Publishing Ltd
Design P060-071_Layout 1 12/08/10 2:45 AM Page 67
EXERCISES FROM STANDING
Alternative Try the same exercise from Sitting, or mounted.
Equestrian advantage This stretches the quadratus lumborum in the waist, a mobilising muscle. This can often overwork in equestrians and so wrongly takes over the stabilising role of the gluteus medius muscle, if this has become weak, either through ill-use, overuse or injury. Riders can carry a lot of stiffness and tension in this area. Side reach helps to produce a torso that is more independent of the pelvis.
67 This media remains property of Quiller Publishing Ltd