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Making You the Rider you Want to Be

rider fitness

A Weighty Issue

The Conversation

The subject of rider weight came into prominence in 2017, when a judge asked a rider at a UK show to leave his class as he thought she was riding a horse that was not suitable to carry her weight. This sparked a debate of ‘how heavy is too heavy?’ and whether or not there is an optimum rider:horse bodyweight ratio.

It has become an important welfare conversation, if not a challenging one, that needs to be had. As a collective, we must always be striving to know more about what we are asking our horses to do and this means we need scientific evidence, fact and objectivity. These measures are essential in a topic which is heavily weighted with human bias (pun intended).

The Study

Dr Sue Dyson (Head of Clinical Orthopeadics, Animal Health Trust) sought to do just that in her pilot study “the influence of rider to horse bodyweight ratios on equine gait and behaviour” In other words, how does a rider’s weight affect the way the horse can perform under saddle.

The results of these preliminary findings were released at the National Equine Forum on March 8th in London.

Here’s what they found:

 

The Study

How it was carried out

The gait and behavioural responses of 6 horses were examined when ridden by 4 riders of similar ability but different sizes.

All riders were weighed in their riding gear and categorized L (light) M (moderate) H (heavy) and VH (very heavy). Their body mass index (BMI) was also calculated.

Confused about BMI?

Weight ÷ height2 = healthy weight assessment tool

Each rider rode each horse in it’s normal tack and rode through a set pattern of exercises ‘comprising mainly trot and canter’.

Assessments made included:

  • Gait
  • Horse behaviour
  • Forces under the saddle
  • Response to palpation of the back
  • Alterations in back measurements in response to exercise
  • Heart and respiratory rates
  • Salivary cortisol levels
  • Blink rate

What else you should know

Dr Sue Dyson has also developed an ethogram of 24 behavioural markers that may indicate pain or discomfort in a horse. Throughout each test, Dr Dyson was responsible for monitoring each horse for any of these markers. The ethogram denotes that if 8 markers are present at the same time, the horse is displaying discomfort. Prior to this study, it was confirmed that if 10 markers were present at the same time the test would be abandoned immediately. The same, naturally, was put into effect for any signs of lameness.

The Results

  • All the riding tests for the H (heavy) and VH (very heavy) riders were abandoned due to temporary horse lameness and their ethogram scores being ‘significantly higher’.
  • One test from the M (moderate) rider was abandoned*
  • No tests from the L (light) rider were abandoned

*important to note here that the Moderate rider had a similar BMI to the heavy rider; both were classified as overweight, but only one test from the moderate rider was abandoned, signally that it was induced by Bodyweight specifically, rather than BMI.

 Where saddle fit comes in

This study also raised the issue of rider height and saddle fit. Riders who could not maintain vertical alignment (shoulder/hip/heel) and loaded the back of the saddle more because the saddle did not accommodate their length of leg, found it harder to ride in balance. This can distort how their weight is distributed, affecting how the horse is able to perform.

 Advisories from the Study

‘if the picture looks wrong, it probably is’

‘Your horse should be fit enough and strong enough, with a correctly fitted saddle. If you are not sure, ask an expert”

 

What you might hear

“Isn’t this just common sense?”

A lot of the feedback on the study has been ‘but isn’t this just common sense?’. The problem with common sense is that it is not handed out equally amongst everybody, and one person’s sensibilities will differ to another’s.

If common sense was a sturdy enough platform from which to make the right decision we would have no need for health and safety protocols or a ‘caution this is hot’ on takeaway coffee cups. Human nature demonstrates time and again that common sense is not a robust indicator that people will behave in a way that is in their best interests, or the best interests of others.

Wherever improvement needs to be made, we need change to be supported by evidence and fact. Education is also necessary so that everyone can make informed decisions about the horse they are choosing to ride and how they prioritise their care (correctly fitting saddle etc).

Fat shaming/ Judgement

The topic of this research has massive potential to nurture segregation, judgement and dehumanizing behaviour. It would be very easy to cast shame onto every rider perceived to be too heavy for their horse and every competitor and spectator turning into the ‘fat police’.

Whilst the horse’s welfare must remain paramount, it is still important to appeal to everyone’s humanity. The purpose of scientific investigation is to improve the way we do things. Once we know better, we can do better.

 What you can Do

Keep your side of the street clean

I believe that this bold and necessary research is a call to action. Every single rider has a responsibility to examine their self-awareness and assess how they are approaching the duty of care for their horse.

The knowledge that how we show up on the back of a horse can cause them discomfort is something we all know, but it is a tap on the shoulder for every single rider to get real about what they are doing.

Closing Thoughts

The most important ingredient to the success of this information I believe is going to be every rider taking responsibility for their own self-awareness. Having a strong, valid, realistic view of what you are asking your horse to do for you is key and if you are not sure that things are as they should be, ask someone you trust for their feedback.

This exploration, I hope, will evolve further so that there can be some guidelines on optimum rider:horse bodyweight ratios. This will give everyone access to the facts that can help inform their decisions.

How is it going to work? I don’t know. I can only hope that it creates worthwhile discussion, support and continued improvement for the welfare of our horses.

Final Word

As a professional equine sports therapist, I have been involved with the riding journeys of hundreds of riders in countries across the world for over a decade.

In my experience, most riders I have had the pleasure of working with, are consistently trying to mitigate any issues that may cause discomfort in their horses.

This topic is only just beginning to be unraveled, but I believe the success will lie in compassionate honesty, education, factual guidelines and riders taking full responsibility for how they are showing up for their horse.

 

 

 

 

 

 

5 Ways to Better Riding in 2018

HEALTH; Do something every day that is slightly uncomfortable for your body, or at the very least, out of your normal routine.

True change only comes about when we push ourselves a little further than we would like to, a little further than what is comfortable. This is true for nearly every area of our lives, but in terms of health, wellness and fitness it is especially true.

If we want our bodies to serve us today and long into the future, to have a body that allows us to live the life we choose, we have to bend it, stretch it, push it a little beyond where it wants to be. That is where the growth lies, just beyond the intoxicating ‘comfort zone’!

Now I will be the first to admit that I love the comfort zone. I can hang out there all day, every day, and I have. However now that I’m stepping out of it, and cliché this may be, I’m feeling way more comfortable in my mind and my body. For me the comfort zone is the lazy scared zone, the real comfort lies in taking action to make things better.

When it comes to your body, changing a habit or routine can be enough to get you out of your status quo. What I mean is you don’t have to make your muscles cry to make things better. When we talk about movement, it might just be that you add a couple of moves at your desk each hour, or you brush your teeth with the other hand, or you change which leg you put in your trousers first. Maybe you start sitting on the floor to watch TV and whenever you bend forward you do it from your hips. Whatever you choose, do something each day that challenges the body in a different way, however small.

 

MINDSET: are negative thoughts ruling your day, and your riding?

This is a big one. I am in no way a mind specialist, but I have been learning a bit about the power of thought. Our thoughts are so incredibly powerful it’s essential we spend some time here to focus in on if we are sabotaging our bodies, health, relationships and our performance on the horse. Emotions and thoughts are normal, but it is what we choose to play on repeat in our minds that makes a massive difference to how we move through the day, and the beauty is? We have the power to choose what we think.

Poor thinking and great thinking are both habits, and we know that we can change habits with attention and commitment.

My mind can be a scary place (!) and if I allow those negative thoughts to go unchecked, I can sit in a state of inaction, confusion and anxiety. Those crappy thoughts we all have? they are fear. Fear is hard to ignore because it drives fast and loud, it turns up first to the party in a really smart car and it dominates the conversation. The trick is to turn the conversation around. Change the loop, be kind to yourself, give yourself permission, talk to yourself like you would council a friend. This is in no way an in depth look at how the mind works, but I do believe we all need to be kinder to ourselves! Try to be aware of where your thoughts go, and when you find yourself trailing off to a place you wouldn’t walk alone at night, change the story.

 

LEARN: to stop learning is to stop growing and progressing.

Learning is the path to growth, progress and a seat on the happy train. We have evolved to be curious, to learn new things. This is how we survive and we thrive on it. Where can you learn more? Can you attend a seminar, read a new book, ask one of your professionals more questions? Maybe you want to learn a new skill or learn how your body works better so you can correct the areas that need help. It doesn’t matter what you choose, but this year, make a commitment to keep learning.

 

TEAM: are you surrounded by the right people?

I have spoken about this before, and it is in here because it is important! Your team are crucial to your journey, and even if you think of yourself as truly amateur, you will still have a team around you. The best team is one who has the best interests of you and your horse at the core. They don’t have to have all the answers (nobody does), but they must be willing to learn, investigate, discuss and cooperate. Are there changes you feel you need to make this year? If so, do your homework, talk to people and be discerning about who you want around you.

 

CLEAR VISION; have you really identified what it is you want to achieve, where you want to be and how you are going to get there?

This is going to be different for everyone, so don’t be swayed by the owner of the horse next to you. Your goal is yours! The key is to have a very clear picture of exactly what it is you want to achieve. Now, I know horses rarely join in with our plans and you will likely have to do some adapting along the way, but having a starting point at least gives you something to work towards. Even if you land a bit short, progress will have been made.

Here’s to your best year yet!

Debbie

 

Please Release Your Tummy Button

‘Wait, don’t make me laugh yet, I have to draw my tummy button to my spine’ said no-one. Ever.

Pulling the tummy button in towards the spine became the preset move for all exercise programmes, in the hope that by activating the muscles required to do so would help protect the lower spine when loads were being placed on the body.

Now I don’t disagree with this notion entirely, it is useful to have some support from the front of the core when you are doing exercises that load your body in a way that is doesn’t experience most of the time, but the issue is that this part of your core (the transverse abdominal) is designed to activate itself, as much or as little as is needed depending upon what loads the body is experiencing, or what loads it senses the body will receive.

Problems do arise in modern living because we do not load the body in a sufficient way throughout the day to ensure that the TrA is being switched on. We know that the lower back is actually the boss of all core strength; when the lower back is in a position of load, the TrA should switch on. When the lower back is weak, it is not surprising that it is safer to artificially switch the TrA on, in the hope that it will support our weak lumbar spine. The issue however, is when you constantly contract a muscle and hold it in a set position, you are actually inhibiting it from correct function. If you are a habitual tummy sucker-inner, you are conditioning the muscle to be shorter than it should be, which actually reduces its ability to contract when you forget to pull your tummy button in and push the heavy wheelbarrow.

When we perform involuntary tasks (sneezing, coughing, vomiting) or we want to laugh, we don’t have a chance to take a moment to pull the tummy button towards the spine. The TrA fires up automatically to support us and will fire up to the strength required by the activity. Think of it as being on a scale, it should be able to switch on in varying degrees of strength from 1 (min) all the way to 10 (max). When you decide it needs to be on at a 10 before you perform a weight lift or a new posture, you inhibit it from doing its job when you need it but have forgotten to tell it to work. And incidentally, have you ever tried breathing properly when you have sucked your tummy button in?! Controlling your out breath will have a much better effect on the body biomechanically and physiologically.

The answer then, is to move and load the body in different ways throughout the day. Horse related chores are brilliant for the body, as they give it loads that it otherwise wouldn’t have. The key is to sprinkle more load and more movement onto the body more often during the day (with neutral spine!) so that your lower back becomes strong and healthy, which in turn will ensure the corset of your body switches on when it is needed. The process of loading should be gradual, so that things that are weak have a chance to strengthen safely. Altering your postures at work (sitting to standing), walking more and posterior chain strengthening postures* should become part of your daily landscape. The objective is always to strengthen the lower spine.

 

*Check out the article on Redefining Your Core for great postures to do for your lower back strength; and therefore your TrA strength!

 

 

 

 

Redefining the Core

If you so much as whisper the word ‘core’ to a rider, chances are you will get an elaborate display of eye rolling, accompanied with either a slightly aggressive response ‘feel these abs, just feel them!’ or a ‘I don’t want to do anymore sit ups’ in a toddler tantrum type of scenario. Arenas around the globe are full of a familiar cry of ‘Your core needs to be stronger’ and it is used for the rider who cannot sit to the trot all the way up to those unable to conquer a clean flying change. It has become the go-to, get out of jail free card for every unbalanced piece of riding and whilst the message that a strong core will give you an independent seat is not inherently wrong, piggy backing off the fitness industry’s obsession with a 6 pack, is.

So, what really is the CORE?

 To be biomechanically correct, the core should be thought of as every muscle that attaches to the pelvis (of which there are over 30 including attachments to the sacrum and the hips). The pelvis really is the biomechanic super power of the human body, and for the rider it is especially critical as it becomes the base of support in the saddle.

Every movement of the horse is received by the pelvis. That means that all the muscles which connect to this titan of a structure; above, below, front, back, side to side, superficial and deep, will have an impact on the positioning of the body in the saddle. Thinking of the core as this entire unit will give the rider a much more accurate and holistic approach to ‘core training’ and how it influences everything; from how the upper body is stacked above the pelvis, to how the legs hang beneath it.

 Back to Front

Mechanically, the strongest part of the body should be the Posterior Chain, ie the muscles at the back of the body; lower back, glutes and hamstrings. In days of old we would’ve used our bodies in a way that complimented this design; every movement our ancestors made in the form of squatting, pulling, pushing etc would be strengthening the back and keeping the hips mobile. Modern day compressive living leaves us shortening the front of the body and leaving the posterior chain lengthened and weak.

Sitting for long periods of time presses against the hamstrings which restricts the bloodflow they receive, putting them into a habitually shortened and weak position.  At the same time it lengthens and weakens the glutes and tightens the hip flexors. The upper body begins to fold forward, shortening the front of the body. In clear terms, all we are succeeding at is bringing the nose and the knees closer together. And nobody wants that.

Unravelling this posture is not possible by just standing up (however this does help) as habitual shortening of the front of the body pulls the pelvis out of optimal alignment, even when standing. Transferring this misalignment and weakness into the saddle creates an incredibly difficult challenge for the pelvis. Trying to maintain balance and stability when it has to constantly adjust to the horses’ movement with poor ‘complete’ strength becomes a near impossibility.

Crunch Time; how does the Core work?

This network of muscles that attach to the pelvis are a complete unit. They are constantly communicating with each other and when the body is aligned and functioning correctly they are happily all speaking the same language.

The muscles of the lower back, who have been assigned the role of the strongest member of the team, dictate the conversation.  When these muscles are switched on and strong, their communication (via spinal stabilisation) tells the abdominal muscles to switch on at the level of strength required. That is a key piece of information. If the body is working correctly, the lower back fires up and provides intelligence to the abdominal corset on how strong it needs to be. It is the conductor of the orchestra, the CEO, the captain of the ship. You get the idea. It’s the boss.

Unfortunately, when the lower back musculature is weak and abused from poor movement, it cannot stabilise the spine and therefore cannot direct the rest of the core muscles into their roles. Targeting the front of the body (standard ‘core’ training) without looking after the posterior muscles, is similar to communicating vital statistics on a phone with poor signal. Information is lost and the result is unsatisfactory. Without the leadership of the lower back, targeting the front part of the core becomes purely an exercise in shortening the abdominals whilst closing the gap between the vertebrae of the lumbar spine, which ultimately means damage and pain.

The message here is that the lower back needs to be the first one on the list of priorities. When we are able to align and strengthen this area, the abdominals at the front and sides of the body are able to switch on and carry out their supportive roles with the appropriate level of tension.

The Hips

The function of the hips forms a massive part of this story of looking at the ‘complete core’. The muscles below the pelvis, particularly the glutes and hamstrings are key to the correct function of the pelvis and the hips, which is vital for the rider.

In order to sit in the saddle with a long, elegant leg the rider needs to take the hip into some external rotation and extension (moving the leg towards the back of the horse), which requires the glutes and hamstrings to be firing.

The unavoidable truth is that most riders have at least one hip they wished could be traded in, and once again, we have to look at the effect of compressive living; that is a habitually seated posture that closes our hip joint and makes our butt muscles disappear. The result is a hip that cannot move into extension (glutes weak, stretched and unable to contract) which impacts the positioning of the pelvis, the leg and the upper body in the saddle.

The hips should be the main fulcrum of the body, and treating every muscle that attaches to the pelvis as part of the core ensures that the hips start to regain some mobility.

Complete Core Movement

The following are a few movements and postures that target the lower back, the hamstrings and the glutes and which will begin to initiate correct hip mobility.

To target the posterior chain, this pose does it all! It may not look the most stylish, but it is a lower back, glute and hamstring builder like no other.

Take your feet into a shoulder/hip width stance and keep the knees very soft. With your pelvis in neutral push your bottom out behind you and keep a curve in the lower back. Rock your weight onto the heels and extend your arms up in front of you and bring the fingertips together. Once you are here, imagine your arms are being pulled up and your bottom wants to get closer to the ground behind you; you are wanting to increase the tug of war affect through your body. This posture can be done anywhere, at any time and it is encouraged that you aim to do it at least 3 times during the day; as always, the more the merrier. If you do suffer with lower back pain, doing this pose every day for 2 weeks will help to reduce the pain you are experiencing.

This pose was created by American Chiropractor, Dr Eric Goodman of Foundation Training.

Back extensions are another way of targeting the posterior chain. Here I have lifted the shoulders and the legs, targeting the glutes, hamstrings, lower and upper back. You can do just the legs, or just the shoulders, you don’t have to do both at the same time. Make sure you are squeezing your glutes together, and for the shoulders you want to be squeezing your scapulas towards each other.

So we have switched what we understand as the core on its head (or its back!) and for you as a rider, it is so important to get the lower back, glutes, hamstrings and hips happy so that you are able to sit better in the saddle.

If you want to know more about how to move your body out of pain and be able to sit in the saddle with more efficiency, stability and synchronicity with your horse, be sure to head over to our home page and sign up to be part of our email community!