FAQ: What sort of unmounted exercise should I do to be able to ride at my best?
Answer: That depends on you and your strengths and weaknesses. The first step in choosing the best type of exercise for you is being able to identify your physical deficits (which is the aim of the assessment component of all of The Riders Physio, Rider Consults). From there, you need to develop a fitness program that targets these deficits to transform them into your strengths.
And wallah!
Physical attributes of the top riders include:
Good cardiovascular fitness (see Part A of this blog)
Super coordination, balance, and body awareness
Great trunk and pelvic control (‘core’ strength)
Adequate muscle strength in key areas
Adequate mobility/flexibility in key areas
Symmetry and ‘sidedness’ - able to use and position both sides of their body evenly
This is a massive topic, I’ll share a few interesting snippets from relevant scientific research and literature in the area below:
Muscle activity for correct trunk position:
Elite riders achieve a more controlled upright trunk position compared to novice riders due to high levels of sustained tonic muscular contraction within the trunk (Douglas, Price and Peters, 2012, Terada et al, 2004).
Terada et al (2004) found that the predominant type of muscle contraction was for co-ordination and postural stabilisation, rather than for the production of power.
Experienced riders tend to have a close to vertical trunk orientation (4°). Novice riders tend to throw the trunk backwards and forwards due to unexpected translational forces (Terada et al, 2006, Terada et al, 2004, Schils et al, 1993).
More experienced riders anticipate movements of the horse leading to synchronised movement of the rider/horse unit. This is achieved by controlled/co-ordinated contractions of the riders abdominal and erector spinae muscles (Terada, 2000).
Byström et al (2009) researched sit trot kinematics and found: during the deceleration/mid stance phase, the rider is pressed against the saddle and the stirrups, the rider’s lumbar back hollows, leg joints flex and the head and feet move forwards. Through-out the propulsion phase, the rider is pushed out of the saddle, the lumbar spine straightens the legs extend and the head and feet move backwards, likely to be due to the horses push-off forces being transmitted through the rider. This study concluded that experienced riders were more consistent and less phase-shifted compared to novice riders due to the riders functional control and skill level.
Rider Symmetry and ‘Sidedness’:
Symes and Ellis (2009) found all riders (17 competitive dressage riders) in their study rode asymmetrically. They concluded that, “cross training is not a concept normally found within rider training but building core stability and flexibility through an exercise programme such as Pilates may reduce the movement asymmetry”.
A study by Symes and Ellis (2009) found that the riders sat with their thoracic girdle unevenly positioned, rotated to the left.
Differences in axial rotation of the riders trunk is linked to asymmetry in activation of the back muscles, which may predispose the rider to pain/injury (Kraft et al, 2007).
The results from Byström et al (2009) are in agreement with Symes and Ellis (2009) suggesting that riders do not perform symmetric movements.
Terada (2000) confirmed that the rider extends their shoulder and elbow joint to enable even contact with the bit during the stride cycle.
If the riders trunk is rotated more in one direction, or the rider is significantly less co-ordinated on one side it is likely that uneven bit contact will result.
Gunst (2019) research into rider symmetry found an increase mean force of saddle pressure mat readings on the left (5%) and that riders with left leg dominance exhibited greater shift of force to the left side of the saddle pressure mat.
A small study by Nevison and Timmis (2013) researched the effect of Physiotherapy Intervention on muscular restriction around the pelvis and hips just prior to riding and found improvement in riders postural stability and symmetry in the saddle.
A study by Hampson and Randle (2015) researched the effect of an 8 week unmounted equestrian core fitness program. Results showed a significant improvement in left-right mean pressure difference on an electronic saddle mat and a 8.4% mean increase in horses stride length in trot after the program.
Take home message:
Working on your fitness off the horse can have a huge impact on your physical capacity and subsequently, your performance in the saddle. Try to identify your ‘weaknesses’ that impact your riding and then work on them (you can get specialised help with this from your sports physio.. This is certainly a passion of mine!).
Tip: If we keep things simple, when selecting what sort of exercise to get involved in.. Select a couple of these listed below that aren’t your forte and find a type of exercise that ticks the box to add into your weekly schedule:
Cardiovascular fitness (see Part A of this blog) — e.g. run/skip/cycle
Coordination, balance, and body awareness — e.g. pilates, tai chi
Trunk and pelvic motor control (‘core’ strength) — e.g. pilates, yoga
Muscle strength in key areas — e.g. resistance exercises @ gym/home
Mobility/flexibility in key areas — e.g. pilates, yoga
Use of both sides of body evenly — e.g. pilates, gym
Get in touch if you have any questions or if you wish to organise a Riders Consult to get assessed and receive your own individualised rider fitness plan.
Stay tuned for the next blog instalment of Zoe’s learnings and musings. Feel free to get in touch to request a future blog topic.
Byström, A., Rhodin, M., Von Peinen, K., Weishaupt, M. A., & Roepstorff, L. (2009). Basic kinematics of the saddle and rider in high-level dressage horses trotting on a treadmill. Equine Veterinary Journal 41:280–284.
Douglas, J. L., Price, M., & Peters, D. M. (2012). A systematic review of physical fitness, physiological demands and biomechanical performance in equestrian athletes. Comparative Exercise Physiology. 8(1): 53-62.
Gunst, S., Dittmann, M. T., Arpagaus, S., Roepstorff, C., Latif, S. N., Klaassen, B., … & Weishaupt, M. A. (2019). Influence of functional rider and horse asymmetries on saddle force distribution during stance and in sitting trot. Journal of Equine Veterinary Science 78:20–28.
Hampson, A., & Randle, H. (2015). The influence of an 8-week rider core fitness program on the equine back at sitting trot. International Journal of Performance Analysis in Sport. 15: 1145-1159.
Hobbs, S. J., St George, L., Reed, J., Stockley, R., Thetford, C., Sinclair, J., … & Clayton, H. M. (2020). A scoping review of determinants of performance in dressage. PeerJ. 8:e9022.
Kraft, C., Urban, N., Ilg, A., Wallny, T.M., Scharfstädt, M., Jäger, M. & Pennekamp, P. (2007). Influence of the riding discipline and riding intensity on the incidence of back pain in competitive horseback riders. Sportverletzung Sportschaden 21: 29-33.
Meyers, M. (2006). Effect of equitation training on health and physical fitness of college females. European Journal of Applied Physiology 98: 177-184.
Nevison, C. M., & Timmis, M. A. (2013). The effect of phgysiotherapy intervention to the pelvic region of experienced riders on seated postural stability and the symmetry of pressure distribution on the saddle: A preliminary study. Journal of Veterinary Behaviour 8: 261-264
Schils, S. J., Greer, N. L., Stoner, L. J., & Kobluk, C. N. (1993). Kinematic analysis of the equestrian— walk, posting trot and sitting trot. Human Movement Science 12:693–712.
Symes, D., & Ellis, R. (2009). A preliminary study into rider asymmetry within equitation. The Veterinary Journal 181: 34-37.
Terada, K., Clayton, H. M., & Kato, K. (2006) Stabilization of wrist position during horseback riding at trot. Equine and Comparative Exercise Physiology 3:179–184 .
Terada, K., Mullineaux, D., Lanovaz, J., Kato, K., & Clayton, H. (2004). Electromyographic analysis of the rider’s muscles at trot. Equine and Comparative Exercise Physiology 1:193–198
Terada, K. (2000). Comparison of head movement and EMG activity of muscles between advanced and novice horseback riders at different gaits. Journal of Equine Science 11:83–90.