Rider Stretches Promote Relaxation and Prevent Injury

The common misconception about stretches is that you should do them before the start of exercise.

The common misconception about stretches is that you should do them before the start of exercise. Actually, they should be done after any physical activity, when the muscles are warmed and pliable. Stretching is an important component of "The Rider's Fitness Program" because riding and even walking with your horse can put intense pressure on your hips, buttock and lower back.  Each of the stretches shown here will help you relax these areas and help prevent injury.

The Rider Fitness Program is a totally interactive book consisting of 74 exercises and 18 workouts specifically designed to improve the strength, flexibility, and endurance of the equestrian athlete.  The book provides detailed written instructions and graphics on exercises that can be performed at home or in the gym.  It also provides a pull-out progress tracking card so you can record the number of sets and repetitions of each exercise performed.

Whatever your level or discipline of riding, this unique 6-week fitness regimen in The Rider's Fitness Program will help you get in shape, physically, mentally and emotionally.

ANTERIOR THIGH REGION

  • Kneel on the floor with your knees shoulder-width apart and your pelvis and hips squared.
  • Raise one leg off the ground and extend it in front of your body.
  • Lower your body into the stretch, bending the extended knee to form a 90-degree angle.
  • Feel the stretch in your hip opposite the extended leg.
  • Keep your back straight, not bent or hunched over.
  • Hold the stretch for 60 seconds then repeat with the other leg.
  • Do three repetitions per leg.

LATERAL THIGH REGION

  • Lie flat on your back on the floor and place a pillow or rolled up towel under your head.
  • Keep your hips and pelvis squared on the floor and your legs shoulder-width apart.
  • Bring one knee toward your stomach.
  • Place the foot of the elevated leg on top of the anchor leg, just above the knee.
  • Try to move the stretching leg to a position that forms a 90-degree angle to the body, keeping your pelvis and hips flat on the floor.
  • Using the hand opposite the leg that is being stretched, gently pull your knee over the anchor leg.
  • Do not force the stretch. Hold the stretch for 60 seconds then repeat with the other leg.
  • Do three repetitions per leg.

LOWER BACK REGION

  • Lie flat on your back on the floor and place a pillow or rolled up towel under your head.
  • Bring both knees up toward your chest until your knees are bent at a 90-degree angle.
  • Keep both shoulders on the floor while bringing both knees over to one side to rest on the floor.  Be sure to keep to both knees at 90-degrees.
  • Hold stretch for 60 seconds before straightening your legs and repeating on the opposite side.
  • Do three repetitions on each side.

MID BACK REGION

  • Sit on the floor with your upper body nearly vertical. Bend one knee and place it outside the straight anchor leg.
  • Place the elbow opposite the bent leg on the outside of the bent knee. Place the hand of the anchor arm on the floor for support.
  • Push the arm with the elbow on the knee into the bent leg to produce a twisting movement of your upper body, away from your bent leg.
  • Turn your head in the direction opposite your bent leg.
  • Hold the stretch for 60 seconds then repeat with the other leg.
  • Do three repetitions per leg.

More comprehensive information about stretching and exercises that improve the performance and reduce injuries to the equestrian athlete can be found in the book "The Rider's Fitness Program" 

Kathy Moretti is an accomplished Communications Professional with extensive experience in authoring articles, newsletters, press releases, brochures and other documents on diverse topics and interest.  Kathy has been collaborating with Riding High Fitness co-founder John J. McCully on numerous creative projects.  As a Chester County, PA resident and lifelong horse enthusiast, Kathy has strengthened her knowledge of riding and fitness through her affiliation with The Riding High Fitness team.

John J. McCully is a co-author of "The Rider's Fitness Program" and co-founder of Riding High Fitness, the only fitness plan, and company designed to meet the needs of equestrians.  John is a certified fitness professional and personal trainer with a Bachelor's Degree in Fitness and Business from Syracuse University.  John has utilized his expertise in fitness training to serve as a personal trainer to numerous athletes, celebrities and business executives, including four-time Olympian, two-time team Silver Medalist Equestrian Anne Kursinski.  He is also a frequent contributor to various publications, including Practical Horsemen, Fitness, Men?s Journal and Muscle and Fitness.  Recognized for his expertise and successes in the world of fitness, John has been asked to serve as a lecturer at seminars and events for the American Youth Horsemen, Life Fitness, and United States Equestrian Team.

The Rider' Fitness Program is a 214-page book, published by Storey Publishing. Price: $19.95.