The Rider's Fitness Guide to a Better Seat

By Jean-Pierre Hourdebaigt, LMT

With three full exercise routines for riders at beginner, intermediate, and advanced fitness levels, this guide helps you achieve a good basic riding position that is centered, aligned, balanced, and relaxed. There are clear explanations and photos of each exercise plus three tear-out workout guides, so you can exercise anywhere. An improved seat enhances your riding experience, helps eliminate back pain and post-riding soreness, lessens fatigue, minimizes the risk of injury, and improves your performance.

• Language: English
• Publisher: Turner Publishing Company
• Release date: Mar 24, 2008
• ISBN: 9780470223703

Book preview

THE RIDER’S FITNESS GUIDE

to a

Better Seat

THE RIDER’S FITNESS GUIDE

to a

Better Seat

JEAN-PIERRE HOURDEBAIGT, LMT

This book is printed on acid-free paper.

Copyright © 2008 by Jean-Pierre Hourdebaigt. All rights reserved.

Photos copyright Stacey Killmaier.

Howell Book House

Published by Wiley Publishing, Inc., Hoboken, New Jersey

No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, [phone], fax [phone], or on the web at www.copyright.com. Requests to the Publisher for permission should be addressed to the Legal Department, Wiley Publishing, Inc., 10475 Crosspoint Blvd., Indianapolis, IN 46256, [phone], fax [phone], or online at http://www.wiley.com/go/permissions.

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Some of the exercises contained in this work may not be appropriate for all individuals, and readers should consult with a physician before commencing any exercise program.

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Library of Congress Cataloging-in-Publication Data:

Hourdebaigt, Jean-Pierre.

The rider’s fitness guide to a better seat / Jean-Pierre Hourdebaigt.

p. cm.

ISBN: 978-0-470-13743-7 (pbk.)

1. Horsemanship. I.Title.

SF309.H685 2008

798.2'3—dc22

Printed in the United States of America

10 9 8 7 6 5 4 3 2 1

Book design by Lissa Auciello-Brogan and Erin Zeltner

Cover design by José Almaguer

Book production by Wiley Publishing, Inc. Composition Services

TABLE OF CONTENTS

List of Figures

Preface

Acknowledgments

Introduction

1.Components of a Good Seat

Developing a Good Seat

Finding Your Center of Gravity

Finding Your Center of Gravity: The Rocking Exercise

Maintaining Your Balance with the Horse

Achieving Symmetry and Balance in Riding

Conclusion

2.Human Anatomy

Skeleton

Musculature

The Core Muscles

3.Proper Breathing Techniques

Breathing Muscles

Taking a Full Breath

Strengthening Breathing Exercises

The Full Breath Exercise

The Diaphragm Breathing Exercise

Breathing and Body Alignment

4.Postural Alignment Self-Tests

First Self-Test:The Standing Test

Evaluating Your Overall Body Alignment

Checking Your Lower Back Alignment

Evaluating the Alignment of Specific Body Parts

Second Self-Test:The Walking Test

5.Stretching Tips and Suggestions

Benefits of Regular Stretching

Physical Benefits

Cerebral Benefits

When to Stretch

The Stretch Reflex

What to Stretch

How to Stretch

The Easy Stretch

The Deeper Stretch

Mentally Counting a Stretch

Overall Benefits of Stretching

6.Exercise Tips and Suggestions

Benefits of Regular Exercise

When to Exercise

How to Exercise

Staying Focused When You Exercise

Physical Benefits of Exercise

7.Warm-Up Exercises

Walking on the Spot Exercise

Starting Position

The Exercise

Advanced Version of Walking on the Spot Exercise

Scissor Feet Exercise

Starting Position

The Exercise

Arm Twist Exercise

Starting Position

The Exercise

Advanced Version of Arm Twist Exercise

Conclusion

8.Core Muscle Exercises and Stretches

Strengthening Exercises for the Core Muscles

Abdominal Muscles Exercise

Advanced Version of Abdominal Muscles Exercise

Back Muscles Exercise

Stretches for the Core Muscles

Abdominal Muscles Stretch

Back Muscles Stretch

9.Upper Body Exercises and Stretches

Strengthening Exercises for the Upper Body

Neck Exercises

Shoulder Exercises

Mid-Back Extension Exercise

Stretches for the Upper Body

Neck Stretches

Shoulder Stretches

10.Lower Body Exercises and Stretches

Strengthening Exercises for the Lower Body

Hip Exercises

Leg Exercises

Stretches for the Lower Body

Hip Stretches

Leg Stretches

11.General Coordination Exercises

General Extension Exercise

Starting Position

The Exercise

General Flexion Exercise

Starting Position

The Exercise

The Twist Exercise

Starting Position

The Exercise

Advanced Twist Exercise

The Bridge Exercise

Starting Position

The Exercise

Knee Squeeze Exercise

Starting Position

The Exercise

12.Beginning Exercise Program: The First 10 Days

Breathing Exercises

Warm Up Your Body

Core Muscles Workout

Upper Body Workout

Lower Body Workout

Beginning Exercise Program Chart

13.Intermediate Exercise Program: The Next 20 Days

Warm Up Your Body

Upper Body Workout

Lower Body Workout

14.Advanced Exercise Program: Ongoing (Maintenance) Period

Warm Up Your Body

Maintenance of Your Back Core Muscles

Maintenance of Your Anterior Core Muscles

Maintenance of Your Torso Muscles

Maintenance of Your Leg Muscles

15.Preventing Soreness

Spine and Limb Soreness

Shoulder Soreness

Figure Eight Exercise

Leg Cramping

Leg Cramp Stretch

16.Conclusion

Appendix: Suggested Readings

Books

Index

About the Author

About Massage Awareness

Take-along Exercise Guides

LIST OF FIGURES

1.1Six riders with good seats

Dressage

Jumper

Polo

Western

Racing

Hunt

1.2The human center of gravity

1.3The equine center of gravity

2.1Anterior view of the major bones of the human skeleton

2.2Posterior view of the major bones of the human skeleton

2.3The major anterior muscles of the human anatomy

2.4The major posterior muscles of the human anatomy

2.5The hip muscles of the human anatomy

2.6The core muscles of the back (erector spinae) muscle group

2.7Anterior views of the abdominal muscle group

3.1Full Breath Exercise, starting position

3.2Full Breath Exercise, breathing in

3.3Full Breath Exercise, breathing out

3.4Diaphragm Breathing Exercise, starting position

3.5Diaphragm Breathing Exercise, breathing in

3.6Diaphragm Breathing Exercise, breathing out

3.7This figure shows incorrect body posture. With shallow breathing, the pelvis rolls forward, the chest sinks in, and the arms arch forward, causing a strain on the back shoulder muscles

3.8This figure shows the correct body posture. With proper deep breathing, the pelvis rolls back, the chest lifts, and the arms are properly aligned

4.1Proper body alignment, with theoretical plumb line

4.2Outline of the human body for the standing self-test

4.3Outline of the human body for the walking self-test

5.1The easy stretch of the left triceps muscle

5.2The deeper stretch of the left triceps muscle

7.1Walking on the Spot Exercise, starting position

7.2Walking on the Spot Exercise, left leg

7.3Walking on the Spot Exercise, right leg

7.4Walking on the Spot Exercise, left leg at 90 degrees

7.5Walking on the Spot Exercise, right leg at 90 degrees

7.6Advanced Walking on the Spot Exercise, left knee up to right chest

7.7Advanced Walking on the Spot Exercise, right knee up to left chest

7.8Scissor Feet Exercise, starting position

7.9Scissor Feet Exercise, left front

7.10Scissor Feet Exercise, left behind

7.11Arm Twist Exercise, starting position

7.12Arm Twist Exercise, turning left

7.13Arm Twist Exercise, turning right

7.14Advanced Arm Twist Exercise, turning left and lifting left knee to right shoulder

7.15Advanced Arm Twist Exercise, turning right and lifting right knee to left shoulder

8.1Abdominal Muscles Exercise, starting position

8.2Abdominal Muscles Exercise, chin in position

8.3Abdominal Muscles Exercise, ending position

8.4Advanced Abdominal Muscles Exercise, bringing chest to left knee, legs at a 90-degree angle

8.5Advanced Abdominal Muscles Exercise, bringing chest to right knee, legs at a 90-degree angle

8.6Back Muscles Exercise, starting position

8.7Back Muscles Exercise, ending position

8.8Abdominal Muscles Stretch, starting position

8.9Abdominal Muscles Stretch, ending position

8.10Back Muscles Stretch, starting position

8.11Back Muscles Stretch, ending position

9.1Neck Flexion Exercise, starting position

9.2Neck Flexion Exercise, ending position

9.3Neck Extension Exercise, starting position

9.4Neck Extension Exercise, ending position

9.5Advanced Neck Extension Exercise, starting position

9.6Advanced Neck Extension Exercise, ending position

9.7Neck Half Rolls Exercise, starting position

9.8Neck Half Rolls Exercise, forward position

9.9Neck Half Rolls Exercise, left shoulder position

9.10Neck Half Rolls Exercise, right shoulder position

9.11Shoulder Shrug Exercise, starting position

9.12Shoulder Shrug Exercise, ending position

9.13Shoulder Circumduction (Circles) Exercise, starting position

9.14Shoulder Circumduction (Circles) Exercise, small circles position

9.15Shoulder Circumduction (Circles) Exercise, large circles position

9.16Shoulder Abduction Exercise, starting position

9.17Shoulder Abduction Exercise, ending position

9.18Shoulder Adduction Exercise, starting position

9.19Shoulder Adduction Exercise, ending position

9.20Mid-Back Extension Exercise, starting position

9.21Mid-Back Extension Exercise, ending position

9.22Back of the Neck Stretch, starting position

9.23Back of the Neck Stretch, ending position

9.24Front of the Neck Stretch, starting position

9.25Front of the Neck Stretch, straight position

9.26Advanced Front of the Neck Stretch, right shoulder position

9.27Advanced Front of the Neck Stretch, left shoulder position

9.28Side of the Neck Stretch, starting position

9.29Side of the Neck Stretch, ending position

9.30Back of the Shoulders Stretch, starting position

9.31Back of