Stretching for Good Riding Posture

by Valee Moore

Here is a fantastic stretch that releases the superficial and deep spinal muscles and straightens the spine that will help your riding posture.

• This stretch lifts and opens the chest freeing the internal organs.
• Traditionally we are told to keep our shoulders back to stand up or sit up straight, but this doesn't release the muscles and causes the shoulder muscles to tighten and stiffens the pelvis.
• Try this instead regularly and you will start walking and sitting more upright. When you are riding there will be less effort to sit upright, therefore, less tension and softer movement with your horse.

Important Note: Do NOT create pain - go to the edge of pain and hold for around 8 seconds only

Instructions

1. Take shoes off.  Stand against a wall with heals 3cm away from wall.  Make sure your buttocks are on the wall.

2.  Bring your chin down so that it is touching your chest with your mouth closed.  If you are unable to do this, this is the first stretch for you - hold for 8 seconds.

3.  Throughout the whole movement your chin must remain on your chest with your mouth closed and your buttocks on the wall.  Put a piece of paper under your chin so that you know if your chin moves. 

4.  Now push your chin back toward the wall allowing your chest to come up.  Go as far as you can go without losing the piece of paper.  Hold the posture for 8 seconds.  It is normal not to be able to touch the wall with your head.

• You should feel the muscles stretching somewhere either down your back or in your neck or both, depending on where your muscles are tight.
• Practice this once every day. You will be surprised how quickly you will start to feel that you are more upright.

Valee More is a remedial bodywork therapist and integrates remedial massage, craniosacral therapy, orthobionomy and Reiki when working with people, and works with horse riders in NW Auckland.  She also works with horses with Reiki and craniosacral therapy.  Her websites are www.animalhealing.co.nz & www.theoasisclinicltd.com

Ref: Posture Makes Perfect by Dr. Vic Barker

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