1  

Pilates Power Horse

Michele Harris

Tsawwassen Wellness Centre

Santa Barbara, CA / Vancouver, BC Canada

BASI

November 2014

  2  

ABSTRACT  Although Pilates is designed for humans it’s benefits can reflect in the lives of our

horses, enhancing quality of life and daily performance. Pilates focuses on

developing skills needed to become a competent and efficient rider – good

alignment, core stability, flexibility and balance as well as self awareness through

a good mind/body connection.

Riding is a two participant sport, with one of the participants being a horse!

Being fit is the very least one can do to hold up their part of the partnership.

Having balance, stability and body awareness will give both rider and horse a

pleasant riding experience and reduce the chance of injury or muscle strain to

both.

Having greater control over how your own body moves and it’s positioning, you

are far more able to influence your horse’s balance and movement. Having

control over your body means you can move and aid your horse with precision.

Pilates holds many of the same principles as riding, awareness, breath, balance,

concentration, center, control, efficiency, flow, precision and harmony.

  3  

Table  of  Contents    

Cover Page---------------------------------------1

Abstract--------------------------------------------2

Table of Contents -------------------------------3

Anatomical Description: Rider------------- 4

Anatomical Description: Horse---------------8

Case Study Subject A ------------------------10

Case Study Subject B ------------------------ 15

Conditioning Program------------------------ 19

Conclusion --------------------------------------37

Bibliography ------------------------------------38

  4  

Anatomical  Description  For  The  Rider  

The Powerhouse Muscles:

The abdominal group, consisting of the rectus abdominis, external oblique, internal oblique, and the transversus adbominis, the low back, pelvic floor as well as the muscles around the hips and gluteal these muscles work together to form a supportive corset for your trunk. They stabilize, but also allow the body to create more advanced moves, giving those moves their dynamic strength.

  5  

The Psoas a hip flexor muscles connect your femur to your pelvis and contract if

you want to lift your leg up as to mount your horse, or close the angel between

your thigh and torso as in two-point. Short, tight hip flexors can inhibit the

opening of the hip angle if you’re trying to lengthen your leg down into the stirrup

more.

  6  

Muscles of the Leg

Strong Supple hamstrings are necessary for riding, particularly if you jump or

spend any significant amount of time in a two-point position.

 

  7  

Shoulder Girdle and Upper Back

Proper function of the shoulder girdle as well as strengthening the upper back will

contribute to good posture and stabilization of the upper body.

 

  8  

Anatomical  Description  Horse  

  9  

Top view of a symmetrical balanced horse going counter clock

wise or left rein on a circle.

Chardonnay’s unbalanced,

asymmetrical way of moving left rein

on a circle

  10  

CASE  STUDY  Subject A:

Ten year old, Morgan mare Chardonnay with a condition called Polysaccharide Storage

Myopathy (PSSM). Glycogen accumulates in the muscles and takes longer to metabolize.

Some of the signs of PSSM include; acute muscle atrophy, gait abnormalities, resulting in

imbalanced muscle development. PSSM can be managed by following dietary

recommendations combined with daily exercise to help prevent the onset of this disease.

Due to imbalanced muscle development Chardonnay was awkward to ride, limited in her

ability to perform, struggled with gait abnormalities in lateral movement and backing up.

The mare specifically had difficulty balancing herself with her rider while cantering around

the corners of the arena and working on circles. Chardonnay would have trouble picking up

her left lead canter and often disunite her hind legs after 8 - 12 canter strides.

It’s probably safe to say all horses have (or start out with) muscle imbalances, like humans,

one side of the body develops stronger more predominate muscles than the opposite side

of the body, for what ever reason; injury, structural, habitual and more as in the case with

Chardonnay’s PSSM.

  11  

Muscular imbalances can be identified by assessing body conformation in the horse;

Looking for asymmetry, observing gait, footfall (hoof) patterns, range of flexion in the neck

and pole as well as rider awareness; being able to feel it while riding.

After a proper assessment of the horses imbalances and altered movement patterns then

you can determine what muscles need to be stretched and strengthened to create a fitness

program for the horse. Each horse should be approached as an individual and the training

plan and training sessions should be adapted to the needs and capabilities of the individual

horse.

Chardonnay’s assessment confirmed that: She is a right-handed horse. The muscles

on her right side of her neck are shorter and harder to stretch, restricting her to bend or flex

to the left. She turns comfortably to the right. To the left she turns short, falling in on her

inside (left) shoulder with her head carried slightly to the outside. She canters more easily

to the right. In most work on the right rein, Chardonnay appears flexible and balanced but

on the left rein (counter clockwise) she feels stiff and out of balance and has a tendency to

disunite her hind legs when cantering. Also noted that when the rider (by chance) went

into a “light seat” or “two-point seat” while in the canter, Chardonnay was able to sustain

unity in her hind legs longer. In addition, Chardonnay is ridden in a dressage saddle and

“two-point” is not a common practice for her rider. Two-point is primarily used for jumping

and the length of the stirrups are shorter, where as a dressage saddle’s stirrups are longer

which opens the angles of the ankle, knee and hip joints making it more challenging and

exhausting for the rider to maintain this position.

  12  

Chardonnay’s conditioning plan would consist of:

• Stretching the shortened muscles along the right side of her neck and

strengthen the elongated muscles on her left side.

• Strengthen the muscles along her topline (back) along with the opposing

muscle groups (abdominal), and to strengthen her hind legs.

• The ultimate goal will be working towards straightness and flexibility, were the

horse is symmetrical due to equal flexibility/mobility on both the left and right

sides.

This will be the main priority and objective of her conditioning program, since correct

functioning of her musculoskeletal system and physical health, with her PSSM in the long

term depends on.

Please note that: It will be beyond the scope of this paper to go into depth of

Chardonnay’s complete training program. This paper, however, will focus on the rider’s

fitness program and how through the rider’s fitness was able to accommodate the

horse in achieving its’ objectives.

  13  

After Chardonnay’s Assessment it was decided that: To help Chardonnay’s hind end

from disuniting, Chardonnay’s rider was to rider her in a “light seat” or “two-point contact”

during all canter work.

• In light-seat or two-point position, the rider’s seat hovers just over the

saddle while standing in the stirrups, keeping the rider close to, but not sitting

in the saddle, reducing the weight or strain on the horse’s back.

Illustration by Susan Harris (fig. A-1)

With the rider’s hips aligned over

heels, the rider’s weight sinks into

the foot on the stirrup and down into

the heels. Maintaining flexibility in

the hips, knees and ankles is critical

as these joints absorbs shock. Any

tension or stiffness within these joints

prevents achieving balance and

security in this position. The upper

body will be inclined slightly forward

in a neutral spine. The rider should be able to rise up and out of this position with smooth

controlled transitions, maintaining balance as not to drop down hard on the horses back.

  14  

For the rider taking weight off the seat bones and holding this position means:

• The thighs and knees will now support most of the rider’s

weight demanding control, strength and stamina from quadriceps,

hamstrings and gluteal as well as strong hip adductors.

• The hip, knee and ankle joints, must act as springs to follow the

movement of the horse. Joints must be mobile (supple) yet strong.

• The hands and forearms should be in a straight line, elbows flexible

allowing the hands to follow the motion and maintaining a soft feel of the

mouth. This requires good upper body stability, shoulder stabilization as

well as shoulder mobilization (arms moving independently of the torso).

• Upper body remains stable while inclined, maintaining neutral spine, and

requiring trunk and pelvic/lumbar stabilization.

• Keeping an open chest with shoulders back will help to prevent the rider

from collapsing forward, helping to center the weight of the upper body

over the lower leg, therefore helping to keep the rider secure. This

requires strong mid and upper back extensors and a balanced co-

contraction of the opposing muscle groups, as well as scapular

stabilization. An open chest also facilitates proper breathing.

  15  

• The head and neck aligned with spin, eyes looking in the direction of

travel, requiring proprioception and body awareness.

Maintaining balance, control and focus to create harmony with the horse’s motion

requires strength, co ordination, rhythm and a strong powerhouse.

Now the question is: is this rider fit enough to help Chardonnay meet the objectives

in her conditioning program?

Subject B:

Chardonnay’s rider, a 49 year old female. She bought Chardonnay as a young filly of

3 months old and would like to keep herself and Chardonnay healthy and fit so they

can both enjoy riding for many more years to come, whether it’s schooling in the area

or a ride to the beach.

Assessing Chardonnay’s rider on the horse:

• At the walk and trot; over-all posture alignment was good, seat appeared

balanced. Hands, forearms soft and giving.

• The leg position was fair but lacked strength, could use more length

through the leg or opening of the hip angle. Lower leg instability, heels

lifted slightly when trotting.

  16  

• At the canter gait the rider struggled to stay balanced in the saddle, the

saddle would shift to one side.

• While standing in the (new) “light seat” or “two-point” position her leg

muscles fatigued quickly, and she could feel strain in her low back!

• The next day after riding her low back would feel stiff and ache.

Rider’s Conditioning Goal:

• Increase leg strength, control and stamina in order to maintain two-

point position around corners and circles: Careful attention will be paid to

working all muscles in the legs to continue to develop leg muscular

balance. Focusing only on the muscles used in riding — the calves,

adductors (inner thigh) and quadriceps — will only put the rider at risk of

muscular imbalances.

• Strengthen abdominals, oblique, to stay in harmony with Chardonnay’s

center of gravity during canter work, especially around corners when

centrifugal force is more challenging. Staying balanced so the saddle

doesn’t slip to one side. Reduce low back pain during and after riding.

• Strengthen spinal extensors, upper body, and shoulders, in order to

maintain a neutral spine in two-point, while keeping the chest open and

the shoulders stable and allowing the arms to move independently. Being

able to execute smooth transitions while rising up into two-point position

and retuning to three-point (full seat).

  17  

Explanation of Canter Gait, Unity and Lead

The horse at the canter gait

The canter is a three-beat gait, meaning that there are three footfalls heard per stride.

Each footfall is the "grounding" phase of a leg. The three footfalls are evenly spaced,

and followed by the "suspension" phase of the gait, which is when all four legs are off

the ground. The three beats and suspension are considered one stride.

Explanation of united and disunited while cantering:

• A horse should always canter 'united', when the leading foreleg and

leading hind leg appear to be on the same side.

• A Horse is said to be cantering 'disunited' when the leading hind leg

appears to be on the opposite side to the leading foreleg (which is most

uncomfortable for the rider).

  18  

Explanation of Lead

• A horse is said to be on the correct lead when he is cantering to the left

with the left foreleg leading, or to the right with the right foreleg leading.

Was, Chardonnay’s imbalanced muscles and awkward way of moving causing her

rider to develop muscular imbalances too?

 

  19  

Conditioning  Program  A Selection of Chardonnay’s Riders’ exercises chosen from the BASI Block

System

Warm up:

Standing Roll Down

Purpose: Posture assessment, spinal mobility, focus, centering, breath

awareness, preparing the body and mind for the exercise session. I’ve

encouraged the rider to do this just before she gets on Chardonnay, to help her

prepare her body and mind for the schooling session as well giving her back

muscles a little release.

Pelvic Curl

Purpose: teaches proper recruitment of the pelvic floor and abdominals,

develops pelvic/lumbar stabilization, mobility and articulation of the spin,

hamstring awareness and control and correct alignment of the feet, knee and

seat bones.

Spine Twist Supine

Purpose: oblique/abdominal control, flexibility for spinal rotation.

I had the rider visualize a clock face, the knees at 12 o-clock, then taking the

knees just over to one o-clock, returning to 12 o-clock, then over to eleven o-

clock, this gave her a good visual and guide lines to stay within a safe range and

  20  

to help her use her breath and control of her obliques. Reminding her that the

emphasis was in control not a stretch.

Chest Lift

Purpose: strengthen abdominals, and develop pelvic/lumbar stability. Teaching

the use of lateral breathing and the awareness of a controlled exhale and how it

can assist in contraction of the abdominals.

Chest Lift with Rotation

Purpose: oblique abdominal strength, stabilizing the pelvis while rotating of the

trunk, learning how to tap into the oblique muscles, and finding proper rotation

without involving the lateral flexors. Kneeling behind the rider and threading my

arms through the rider’s bent elbows, gently guiding her into rotation was helpful

for her to tap into and find her obliques.

Rider Benefits: Improves posture, neutral pelvis placement helps the rider into a

correct balanced position, the better balanced the rider, the more comfortable it is

for the horse. Improving core strength supports the lumbar spine minimizing low

back pain.

Foot Work: - Reformer

Parallel Heels/Toes/V-position toes, Open V heels/toes, Calf Raises, Prances,

Prehensile, Single Leg Heel/toes

  21  

Purpose: warm up, aligning the foot and leg, developing strength and mobility

around the ankle, knee and hip joints, develops pelvic lumbar stabilization and

neutral pelvis alignment.

The position of the rider’s body on the moving carriage requires awareness in

maintaining neutral pelvis, calling on the internal support system for stability in

creating smooth transitions just as the rider would on the horse. The carriage

also provides feedback reinforcing posture alignment. Brings awareness to

unconscious tensions held in the shoulders, neck, toes and other parts of the

body.

Chair: Sitting in the up-right position, with a little imagination simulates rider’s

position on the horse, co-contracting the abdominals and the spinal extensors. I

found the cueing very similar to riding. Stabilizing the trunk while mobilizing the

legs independently of the rider’s seat (pelvis) and legs. Any image that relates

to riding inspires this client so when cueing “Seat bones even on the chair as

though seated in the saddle” was not only helpful but fun for the rider!

Cadillac: more challenging for this rider to maintain neutral pelvis, because of

her tight hamstrings, using the extender to the Cadillac allowing the head and the

top of the shoulders to go beyond the trap table, in doing so we were able to

bring the pelvis into proper alignment in order to get the full benefits of this

exercise.

Rider’s Benefit: The ankle, knee and hip joints act as shock absorbers. These

  22  

joints need to be strong and stable at the same time flexible, supporting the

rider’s weight when in two-point. Maintaining a stable lower leg and foot position.

Applying clear leg aids. Reinforcing posture alignment, and pelvic placement.

Abdominal Work:

Hundred-prep, Hundred, Co-ordination

Purpose: abdominal strength, pelvic lumbar stabilization and strengthen

shoulder extensors and improve coordination and timing.

Introduced Hundred-prep to organize the muscles and understand the

mechanical flow leading into the Hundreds. Starting with the modified version

with the legs in table-top. Eventually challenging the stability by extending the

legs and playing with the hip angle or height of the legs, I found by reducing the

reps and allowing for a small break when needed then continuing with another

set built stamina. Co-ordination was introduced and further challenged the

stability of the pelvis. Adding the leg choreography brought awareness to breath

and the flow and precision of the exercises.

Rider’s Benefit: Improves core strength, posture, balance, and coordination.

Maintaining one’s center of gravity while riding. Good balance improves proper

execution of seat and leg aids. Less gripping or tension of the legs adding

stability, confidence and safety in the saddle. Maintaining steady hands and

basic control of the horse, allowing the horse to find it’s natural rhythm and

relaxation. A horse’s movement often acts as a reflection of its rider’s strengths

  23  

and weaknesses. For example, if the rider is unbalanced, stiff and/or inflexible,

their horse becomes a mirror image, lacking suppleness, rhythm and relaxation

in its own body and the whole training session become counter productive.

Hip Work:

Frog, Circles Down/Up, Openings, Extended Frog, Extended Frog Reverse

Purpose: Strengthens the hip adductors as well as providing a stretch for them.

Promotes hamstring and quadriceps control, creates mobility and range of

motion in the hip joint. Develops pelvic lumbar stabilization and posture

awareness. Developing breath, timing and co-ordination.

We started working with small controlled circles, in order to maintain neutral

pelvis. Gradually increasing the size as she became more stabile in her

pelvic/lumbar region. Great proprioception awareness of where her feet and legs

are in space. This exercise gave valuable feedback that confirmed her left hip

adductors were weaker than her right. I’m sure Chardonnay could have told us

that! Correcting minor adjustments such as creating mirror images of the pattern

with both legs and connecting the heels in the centre of the pubis bone became

less as her awareness and strength increased. Concentration, focus and

precision increased soon after introducing the Extended Frog and Extended Frog

Reverse, the depth of coordinating breath with movement began to flow!

  24  

Rider’s Benefit: freedom and mobility of the hip joint allowing the pelvis to follow

the movement of the horse’s rhythm. Muscle tension often prevents the hip joints

from being open and moving freely. Freedom in the hip joint reinforces

independent leg movement when applying leg aids while the pelvis stays stable

yet supple.

For this rider strengthening the inner thigh muscles (particularly her left) will help

to stabilize and control the action of the legs when in two-point, keeping the legs

active but not gripping nor losing contact with the horses’ sides.

Now when Chardonnay turns short or “falls in” on corners, turns and circles to the

left her rider will have an effective use of her left leg aid to prevent this from

happening all the while slowly working towards Chardonnays muscle symmetry.

Mounting and dismounting becomes more graceful as the leg swings up, around

and the foot finds its way into the stirrup or conversely onto the ground.

Spinal Articulation (N/A 1-10 sessions)

Bottom Lift, Bottom Lift with Extension, Short Spine

Purpose: Increase spinal articulation and develop control of the hip extensors.

Short spine adds the extra bonus of a hamstring stretch.

  25  

After the tenth session Spinal Articulation was introduced. Starting with bottom

lift then progressing to bottom lift with extension (and into Short Spine). This

rider had a tendency for her knees to fall open while lifting her pelvis, by placing

a small ball between the knees helped her to keep her connection through her

inner thighs. Using this prop also helped contract her pelvic floor and recruit her

abdominals in a controlled sequence. This exercise also had the added benefit of

reinforcing alignment of the feet, knees and seat bones.

Rider’s Benefit: A flexible spine absorbs the energy of the horse acting as a

shock absorber, allowing the rider’s upper body to float effortlessly (or appearing

so) on top. A supple spine is helpful in executing the seated trot while following of

the horse through extended and collected paces.

The pelvis must be stable to support the low spine yet have controlled mobility for

the pelvis to move with the horse in a three-dimensional manner. If the pelvis is

not able to do this, the flow of movement through the horse’s back is blocked,

leading to a stiff and possibly hollow back in both the horse and rider.

Stretches:

Standing Lunge, Kneeling Lunge, Full Lunge

Purpose: increase hip flexor and hamstring flexibility while improving back

extensor control and develop pelvic lumbar stability.

  26  

Rider’s Benefit: Opening the angle of the hip joint, allowing the rider to sit

correctly on the seat bones, and giving length through the leg. Increase flexibility

and fluidity in the motion of the pelvis while riding. Riding primarily elicits

isometric muscle contractions and can cause tight hip flexors and hamstrings.

Whether seated or in two point position riders never fully extend the hip.

Tightness can be due to the constant rebalancing in the saddle, or incorrect use

of these muscles to substitute for a weak or inactive core. Therefore I feel it

absolutely necessary to include one version of this stretch in all her sessions.

Full Body Integration F/I (N/A 1-10 sessions)

Up Stretch1, Elephant, Up Stretch 2, Long Stretch and Up Stretch 3

Purpose: The muscle focus for these exercises, are the abdominals and back

extensors. The objectives are to develop trunk, shoulder and scapula

stabilization, hamstring stretch and shoulder stretch, and building core strength.

When setting up for Up Stretch 1 and Elephant, I cued the rider to visualize

sending her weight into her heels as if she was riding in two-point position, the

body weight shifts back onto the heels and not forward onto the hands, which is a

common reaction. A cue the rider could identify with and it worked well!

Rider’s Benefit: Well-developed core muscles and shoulder stabilization will

promote a strong two-point posture, maintaining neutral spine alignment, staying

  27  

balanced over her center of gravity and Chardonnay’s. This will assist

Chardonnay in maintaining rhythm and relaxation around corners and work on

circles, leading to the proper development of her musculoskeletal system. A

strong core for the rider will support her low back reducing back pain and lower

the risk of injury.

Arm Work

Arms Supine Series: Extension, Adduction, Circles Up/Down, Triceps

Arms Sitting Series: Chest Expansion, Biceps, Rhomboids, Hug-A-Tree, Salute

Arms Standing Series: Chest Expansion, Hug A Tree, Circles Up/Down,

Punching, Biceps

Purpose: Encourages proper shoulder mechanics, developing arm and

shoulder strength, flexibility and control. Improving on shoulder mobility.

Demands core strength, good posture and alignment.

Such a valuable set of exercises for this rider… where to begin! One of the most

important pieces of the riding connection is the rider’s hand to mouth

communication.

Beginning with supine arms series on one spring, keeping in mind she has had

some pain and limited ROM in her right shoulder. Satisfied the pain was not an

issue we worked on recruiting the proper muscles. Constant cuing by placing my

hands on her shoulders or saying “shoulders down” throughout this series was

  28  

countless but it paid off! The Rhomboid exercise in the seated work was so

valuable for tapping into and isolating the control of the scapula. By breaking

down each movement, and cuing “keep the scapula wide” and placing my hands

onto her scapula she was able to understand the movement or better get the

mind body connection! I didn’t add any resistance until she understood the

proper mechanics and was able to disassociate the use of her Rhomboids.

Interesting observation: the first time we did this exercise not only did her upper

trapezius and rhomboids automatically fire up but the right scapula winged,

however, there were moments when the scapula did not wing! When cueing

“keep scapula wide” she was able to recognize the muscle pattern and over time

her right scapula no longer wings! Also to add her ROM in her right shoulder is

almost back to her normal.

Rider’s Benefit: Good hands come from good arms and shoulders. As the rest

of the body moves in synchronization with the horse, the rider’s arms and hands

must be free to move independently and communicate with the horse. The joints

of the shoulder girdle, arms and hands must take up any shock to keep it from

being transmitted to the horses’ mouth. The elbows must open and close as the

horse moves, following the head and neck movement of the horse. In trot the

horse’s head is relatively still, this opening and closing of the elbows allows the

rider’s body to post (rise up and down) without the motion passing down through

the hands and reins to the horse’s mouth. The shoulder joints also follow and

allow the horse to move as the shoulder blades slide across the back of the

  29  

rider’s ribs. Freeing the shoulder girdle from tension, correct breathing and

finding how all the joints of the shoulder girdle move and work together will go a

long way to achieving a balanced, upright posture and quiet independent hands.

As well, reducing risk of strain or injury when grooming, tacking (lifting the

saddle), and doing barn chores.

Full Body Integration A/M (session 21 onwards)

Long Back Stretch, Tendon Stretch – Reformer

Purpose: Hip extensor control, scapular stabilization, abdominal strength and

elbow extensor strength

Rider’s Benefit: Provides muscular strength, enhanced flexibility and fluidity of

movement. Improving balance, seat, and coordination. Strong muscles result in

better control over the horse, both from the ground, and in the saddle.

Communication through seat, leg and hand aids will also be enhanced. Well-

developed core muscles will result in elegance in the saddle. Proper posture is

essential in maintaining rhythm, relaxation and suppleness not only for rider but

the horse. Reducing back pain and lowers the risk of injury to ligaments and

tendons.

Leg Work:

Gluteal Side Lying Series: Side Leg Lift, Forward and Lift, Forward with Drops

  30  

Purpose: hip abductor strength and Pelvic lumbar stabilization. Riders generally

have weaker abductors and stronger adductors, working towards balancing these

opposing muscle groups.

Single Leg Skating - Reformer

Purpose: hip abductor strength, pelvic lumbar stabilization and knee extensor

strength

Squats - Cadillac

Purpose: strengthens quadriceps, knee stabilization and bicep strength

Leg Press Standing - Chair

Purpose: balance, hip  extensor  strength, hip and knee extensor control, and

posture awareness

Backward Step Down

Purpose: knee extensor strength and Hip extensor and abductor control

Forward Lunge

Purpose: Hip and knee extensor strength and hip abductor strength

Rider’s Benefit: increasing leg strength supporting the rider’s weight in light

seat, control and stamina when riding in “light seat”. Control in applying leg aids

  31  

in a manner that does not disrupt the rider’s balance or impair the horse’s

movement.

Mounting and dismounting: Stepping up into the stirrup, lifting the riding’s weight

up (similar to forward lunge on the chair) swinging the leg up and over the horses

back in a controlled manner, the weight of the riders body gently lowers into the

saddle controlling the action of the leg as it lowers and the foot finds its

placement in the stirrup.

Lateral Flexion and Rotation:

Side Reach- Chair

Side Over on Box, Mermaid - Reformer

Purpose: To develop control, strength and stretch of the lateral flexors. Develop

trunk stabilization, to increase spinal mobility and to enhance good shoulder

mobility and stability. Brings awareness to alignment.

The set up for Side Reach on the chair was (and is) so valuable for tapping into

and recruiting the proper muscles that create this movement. For this rider,

flexing over to the left while maintaining alignment was more difficult, as her right

shoulder and rib cage rotated inward.

Interesting observation as this happens to be Chardonnays difficult side too.

Was Chardonnays unbalanced movement patterns affecting her rider? One often

blames the horse, but I’d be inclined to believe this is the rider’s natural “weaker

  32  

side” and until these muscles can strengthen, the energy will continue to escape

out through her right side making it difficult for Chardonnay to carry her rider and

balance herself. This becomes a never-ending cycle. To counter act these

forces this rider needs to strengthen her right lateral flexors and rotators.

When she was able to execute this exercise correctly, I began to reduce the

spring tension on the chair to challenge the muscles preparing for Side Over on

Box. Starting on her stronger side she was able to complete 3 reps., while on her

left side she struggled and could barely complete the third.

When she was able to execute 3 on both sides in good form we gradually

increased the reps. This rider believes that this exercise (side over on box) has

had a profound affect on her stability while riding circles (she visualizes this

exercise to tap into those muscles while riding circles in the canter).

Rider’s Benefit:

The rider will have the strength to stop the energy from escaping out through her

right side, resulting in staying centred and united with Chardonnay’s center of

gravity, especially while cantering the corners and circles where the centrifugal

force was most challenging. The saddle stays centered not slipping off to one

side. The horse stays balanced and calm, maintaining rhythm and improving the

quality of gait. Chardonnays conditioning program becomes productive.

Good balance results in proper execution of seat/leg aids and a steady

connection from hands to the bit. Good basic control of the horse.

  33  

When performing lateral work on the horse such as leg yield and shoulder-in the

rider’s upper body needs to perform a specific turn – a “spiral seat”. The spiral

seat consists of an opposing rotation of the pelvis and the trunk. To do this, your

spine needs to be able to move freely. Rotation in the spine allows for freedom of

movement in the torso; the rider’s pelvis stays in alignment with the horse’s

pelvis (aligning the rider’s spine with that of her horse). The upper body rotates

independently not interfering with communication or sending conflicting signals.

When turning, the rider’s spine spirals to the left or right. The hips stay square

with the horse’s hips, and the spine above it spirals (the rider’s shoulder’s turn

with the horse’s shoulders).

Back Extension:

Swan Basic, Back Extension, Single Arm - Chair

Pulling Straps 1, Pulling Straps 2 - Reformer

Purpose: Back extensor strength, scapular stabilization and strength, and

emphasize abdominal control

Rider’s Benefit: Able to support and maintain neutral spine while riding in “light

seat”, the rider stays lifted and open in the front of the chest, which also allows

for sufficient use of the breath, the rib cage can expand for more oxygen in take,

giving the rider more stamina. The head becomes aligned as the neck muscles

strengthen; creating a balanced and attractive posture while in light seat and the

ability to stay tall and elegant in the saddle while seated

  34  

Session  1  –  10  Warm  Up  Standing  roll  down    Pelvic  Curl  Spine  Twist  Supine  Chest  Lift    Chest  Lift  w/Rotation      Foot  Work  –  Reformer  Parallel  Heels/Toes,  V  Position  Toes    Open  V-­‐  Heels/Toes,    Calf  Raises,  Prances,  Prehensile  Single  Leg  Heel/Toes    Abdominal  Work  Hundred  Prep,  Hundred,  Co  ordination    Hip  Work    Frog,  Circles  Down/Up,  Openings    Spinal  Articulation  (not  introduced  yet)    Stretches  Standing  Lunge    Full  Body  Integration  (not  introduced  yet)    Arm  Work  Supine  Arms  Series:    Extension,  Adduction,  Circles  Up/Down,  Triceps    Full  Body  Integration  (not  introduced  yet)    Leg  Work  –  Chair  Leg  Press  Standing  or    Side  Lying  Gluteal  Series:  Single  Leg  Lift,  Forward  and  Lift,  Forward  With  Drops    Lateral  Flexion/Rotation  -­‐  Chair  Side  Reach    Back  Extension    Swan  Basic    Ending  with  Rest  Position  and  Standing  Roll  Down  

  35  

 Session  11-­‐20  Warm  Up  Standing  roll  down    Pelvic  Curl  Spine  Twist  Supine  Chest  Lift    Chest  Lift  w/Rotation      Foot  Work  –  Chair  Parallel  Heels/Toes,  V  Position  Toes    Open  V-­‐  Heels/Toes    Calf  Raises  Single  Leg  Heel/Toes    Abdominal  Work  -­‐  Reformer  Short  Box  Series  Round  Back,  Flat  Back,  Tilt,  Twist  Hip  Work  -­‐  Reformer  Extended  Frog,  Reverse  Frog    Spinal  Articulation  -­‐  Reformer  Bottom  Lift  and  Bottom  Lift  with  Extension  or    Short  Spine  Stretches  Kneeling  Lunge  Full  Body  Integration  1  -­‐  Reformer  Up  stretch  1,  Elephant,  Up  stretch  2  Arm  Work  -­‐  Reformer  Sitting  Arms  Series:  Chest  Expansion,  Biceps,  Rhomboids,  Hug  a  Tree,  Salute    Full  Body  Integration  2  (not  introduced  yet)    Leg  Work  –  Reformer  Hamstring  Curl      Lateral  Flexion/Rotation  -­‐  Reformer  Mermaid  or    Side  Over  on  Box  Back  Extension  -­‐  Reformer  Pulling  Straps  1,  Pulling  Straps  2    Ending  with  Rest  Position  and  Standing  Roll  Down    

  36  

Session  21  Onwards  Warm  Up  Standing  Roll  Down  Roll  Up  Spine  Twist  Supine    Double  Leg  Stretch  Single  Leg  Stretch    Criss  Cross  Foot  Work  –  Cadillac  Parallel  Heels/Toes,  V-­‐  Position  Toes    Open  V-­‐  Heels/Toes  Calf  Raises,  Prances  Single  Leg  Heel/Toes    Abdominal  Work  -­‐  Cadillac  Mini  Roll  Up  Mini  Roll  Up  Oblique  Roll  Up  Top  Loaded  Teaser  1  Hip  Work  –  Cadillac      Supine  Leg  Series:  Frog    Circles  Down/Up  Walking    Bicycle  Spinal  Articulation  -­‐  Cadillac  Tower  Prep  Tower  Stretches  –  Ladder  Barrel  Gluteal  Hamstring    Adductors  Hip  Flexors  Full  Body  Integration  1  -­‐  Cadillac  Sitting  Forward  Side  Reach    Arm  Work  -­‐  Cadillac  Arms  Standing  Series:    Chest  Expansion  Hug  a  Tree  Circles  Up/Down  Punching  Biceps  Leg  Work  –  Cadillac  (leg  work  for  flow)  Squats  Full  Body  Integration  2  –  Cadillac  Cat  Kneeling  Stretch  Lateral  Flexion/Rotation  -­‐  Cadillac  Side  Lift  Back  Extension  -­‐  Cadillac  Prone  1    Prone  2    Ending  with  Rest  Position  and  Standing  Roll  Down  

  37  

Conclusion  Many riders work hard at schooling their horses, at times their efforts do not

deliver desired results. Frustration and disappointment may set in, and riders

find they reach a training plateau, unable to make progress with their horse,

sometimes due to a lack of experience or skill. Most often it can be attributed to

poor posture, muscle weakness, lack of flexibility, or an old injury. Spending

more hours in the saddle does not necessarily make a rider fit. Although riding

and barn chores keep you active, it may not be enough to keep you fit.

As an equestrian, I truly believe Pilates has helped not only my wellbeing, but

that of my horses’. As my core stability, strength, flexibility, balance and breath

improved, my riding position and effectiveness in the saddle improved, reflecting

in the quality and consistency of my rides but best of all it enabled me to aid in

the development of my horses’ physical fitness and wellbeing. In other words,

helping me to help my horse to develop more balanced muscles and flexibility.

Building her Pilates power house …or as I like to say “The Pilates Power Horse!!

 

  38  

Bibliography  Pilates Anatomy - Rael Isacowitz and Karen Clippinger Pilates Second Edition, Your Complete Guide to Mat Work and Apparatus Exercises - Rael Isacowitz Movement Analysis Workbook (Mat, Cadillac, Reformer, Chair- Ladder Barrel, Auxiliary) Body Arts and Science International Study Guide Comprehensive Course – Body Arts and Science International Trail Guide to the Body - Andrew Biel Pilates for the Dressage Rider – Janice Dulak The Riding Doctor – Beth Glosten, MD When Two Spines Align: Dressage Dynamics – Beth Baumert Pilates for Riders – Lindsay Wilcox-Reid Core Connection for Rider and Horse – Lindsay Wilcox-Reid Centered Riding – Sally Swift Centered Riding Further Exploration 2 – Sally Swift Ride Your Bones By Peggy Brown (website  http://www.anatomyinmotion.com/#!Ride-Your-Bones-By-Peggy-Brown/c13p/BA708A35-9606-4F5D-8867-CC8DD300032C) Twisted Truths of Modern Dressage - Philippe Karl Straightness Training - Marijke de Jong

  39  

  40  

  41  

  42  

  43  

  44