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Re: [RC] exercises for riders//Posting - Beverley H. Kane, MD

Merits of cross-training (mostly cardiovascular) aside, the best way to
build muscle for an activity is to do the activity. The personalized PT idea
is very good too. 

When I was learning to post (and days when I don't ride) I used this
technique I got from a PT-riding instructor :

- Kneel on the rug +/- a cushion for your knees
- Lower legs are behind you, ankles almost touching
- sit on your heels
- hold your arms and hands as if holding reins
- mind your posture--upright but not swaybacked, chest nice and open
- slowly bring yourself up to church kneeling position by imagining yourself
being drawn up and forward by your solar plexus.***Look at the picture in
Sally Swift's Centered Riding I of posting as if you're being pulled by your
belt buckle, at a 45° angle, w/ a sky hook. That is a fantastic image, and
absolutely the correct motion.*** Remember, posting is more a forward and
back movement than an up and down movement.
- slowly lower yourself down to your heels ***without sticking your butt
out** The challenge is to stay aligned from ear to hip.
- repeat times your age (you will have to build up to this)

You can also practice in saddle on a saddle rack, but that doesn't tend to
build your core as well, since the lower legs and feet come into play.

My hat's off to anyone who can stick to a gym or fitne$$ ctr or pilates.
Heck, my office was right *in* the (Apple) fitness ctr for 10 yrs and it was
a major effort to get wit th' machines.



Beverley


On 6/16/06 9:28 AM, "Jennifer Adam" <jatatahoe1@xxxxxxxxxxx> wrote:

Can anyone recommend a good exercise program for riders? I've seen pilates
and yoga tapes for riders and wonder whether they're any good. I am in
fairly good shape - just want something to help with core strength and
maintaining flexibility. I had major abdominal surgery a couple of years ago
and lost some muscle tissue - having trouble building back strength in that
area. When I post for very long I get sore - instructor assures me my
posture and technique are fine, says I've just ridden Western too long! Sit
ups are not recommended for the type of surgery I had, so I'm looking for
something different. Been doing ballet work outs since I was 4 - can anyone
suggest something better?
Thanks -
Jen

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Replies
[RC] exercises for riders, Jennifer Adam