PILATEs for horses - Horses Inside Out

and
PILATES FOR HORSES
PILATEs for horses
stretching exercises to improve core stability
with Gillian Higgins
Images ©Horses Inside Out
G
illian Higgins, a sports and remedial therapist and event
rider based in the United Kingdom, works with horses
and riders from all disciplines. After realising that many
horse owners could benefit from a deeper understanding
of how their horse works, Gillian developed Horses Inside Out, an
organisation providing insight into equine locomotion, training and
management from an anatomical perspective.
Horses and People Magazine is pleased to offer this exciting new series,
Pilates for Horses, which will detail new exercises each month that you
can use at home with your horse or pony.
“Pilates is a conditioning system that increases the core stability,
strength and body awareness, re-dresses imbalances and re-aligns
the body from the inside out,” Gillian says. “It can improve posture,
achieve a balance between strength and flexibility, and relieve tension.
“ Many principles of pilates can be applied to horses. Core stability and
strength are as important to horses as they are to riders. “Maintaining
stability, posture and balance can contribute to more effective training,
improved performance and reduce the risk of injury,” Gillian says.
Stimulating and strengthening your horse’s core muscles will
come through correct work under saddle and skilful use of ridden
movements. “There are, however, a number of exercises performed
from the ground which can supplement ridden work to help improve
your horse’s core stability,” Gillian says.
By performing these specific exercises when your horse is warm, the
core muscles that make for good posture, a strong back and assist in
carrying the weight of the rider can be strengthened. These important
muscles include the deep internal muscles of the abdomen, pelvis,
thoracic sling and back, together with the more superficial muscles of
the trunk.
There are two main types of stretching, Gillian explains. ‘Passive’
stretches are performed by the handler. Your horse needs to feel
relaxed and confident to achieve these stretches properly. ‘Active’
stretches require active muscle contraction from the horse to move
body parts and create the stretch himself. Active stretches can be
performed during ridden or groundwork exercises, and also with food
rewards, such as carrots.
The most important thing to remember when stretching your horse or
pony is that cold connective tissues which have low blood saturation
can be more susceptible to injury. “Therefore, it is absolutely vital that
your horse is warm before completing any of these exercises,” Gillian
says. “Never attempt to stretch cold muscles.”
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HOW TO STRETCH
1. Begin slowly. Unless otherwise stated, once the maximum stretch is
reached hold it there for 5-15 seconds to allow the muscle fibres to relax
before taking the stretch further.
2. Work a manageable programme into your daily routine.
3. Be patient. You will only see the benefits of stretching if you perform
the stretches regularly and consistently.
STRETCHING CAN
Increase stride length, range of movement, engagement, flexibility,
athleticism and suppleness. Reduce muscular soreness, tension and
stiffness. Reduce the risk of injury to joints, muscles and tendons. Improve
coordination. Maintain the current level of flexibility. Increase mental and
physical relaxation. Increase circulation. Enhance body awareness.
IMPORTANT CONSIDERATIONS
•
Cold connective tissues which have low blood saturation can be
more susceptible to injury. Therefore, it is abolutely vital that your
horse is warm. Never attempt to stretch cold muscles.
•
If your horse is unsound, for instance your horse has recently
sustained an injury, stretching may be inappropriate. Seek
professional advice before commencing a stretching program with
your horse.
•
If in doubt during any of these exercises, seek assurance from your
vet and take advice from a therapist. They will assess your horse’s
musculature and plan a suitable program of stretches. They can
also show you how to perform stretches safely without risk to either
yourself or your horse.
•
All horses may kick or bite if they don’t like the exercise. Only
perform a stretch if you have confidence in yourself and your horse.
www.horsesandpeople.com.au • HORSES and PEOPLE • Page 53
PILATES FOR HORSES
and
and
PILATES FOR HORSES
LATERAL FLEXION OF
THE MID NECK
Muscles contracted
on inside of bend
AIM
Muscles through the poll and
topline are stretched
1. To stimulate the joints in the mid region of the neck and stretch
the lateral mid neck muscles.
Longitudinal flexion of
the atlanto-axial joint
HOW TO DO IT
Longitudinal flexion of
the atlanto-occipital joint
1. Using a carrot, encourage your horse to bend his neck to the side,
so that his nose is approximately level with his shoulder. (See Image 1)
2. Then take the carrot back, so that his nose is approximately level
with his elbow. (See Image 2)
1
Remember, if the carrot is taken too far back, the base of the neck
rather than the mid neck will be influenced. Keep the carrot close
to your horse’s lips to ensure his movement is smooth and to avoid
‘bounce’. Repeat 2-3 times per session.
Muscles stretched
on outside of bend
TIP
1
To discourage your horse from twisting his nose, place the carrot at
the centre of his lips rather than at the corner of his mouth.
FLEXION OF THE POLL
Lateral flexion of the
atlanto-occipital joint
This exercise is good for stretching and improving suppleness in
the neck. This exercise is also particularly useful for horses that carry
their neck in a set position.
AIM
1. To stretch the muscles at the poll and the top of the neck.
2. To stimulate the atlanto-occipital and the atlanto-axial joints.
2
This muscle will increase the stretch the
topline muscles on the outside of the bend
HOW TO DO IT
1. Take the carrot to your horse’s chin, thereby encouraging
longitudinal flexion of the poll. (See Image 1)
2. Take the carrot to the side of the lips to encourage lateral flexion. (See Images 2 & 3)
2
Remember to keep the carrot in contact with your horse’s chin and
lips throughout the exercises, as he may not be able to see the
carrot in these positions.
TIP
Muscles stretched
on outside of bend
Try to keep his nose vertical. As only a small amount of movement
is anatomically possible at the poll, only small movements are
necessary to achive a stretch. Large movements will only stimulate
the joints and muscles further down his neck.
This exercise is good for stimulating the joints and small muscles
through the poll region.
3
Page 54 • HORSES and PEOPLE • Phone: 07 5467 9796 • [email protected]
3
For another variation,
take the carrot lower
just to the side of the
knee joint
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NECK EXTENSION
The base of the neck is
stimulated and stretched
The thoracic sling and other
core muscles are recruited
to help stabilise the body as
the neck reaches
PILATES FOR HORSES
and
and
PILATES FOR HORSES
Horses Inside Out Australian
Tour 2014
AIM
1. To strech the neck muscles by telescoping the neck forwards.
2. To stimulate the core muscles as the horse leans in and reaches
forwards.
HOW TO DO IT
1. Using a carrot, gradually encourage your horse to reach forwards.
(See Image 1)
2. Keep the carrot at or below the level of his sternum. The head
needs to be kept at this level to achieve the optimum stretch and
correct back posture.
This exercise is best performed over a low stable doorway or with
a chain or rope across the doorway at sternum height. Repeat 3-5
times each session.
TIP
1
Perform this exercise at the same point within your horse’s routine,
so he does not continually expect carrots.
This exercise is good for stretching the neck to release muscles after
working, promoting correct posture and vertebral alignment and
for horses that tend to work short and tight in their neck or drop
behind the contact.
LATERAL REACH
NEXT MONTH
AIM
Don’t miss next month’s issue of Horses and People Magazine
where Gillian will continue this Pilates series with more stretching
exercises to help strengthen the core muscles that make for good
posture and a strong back.
HOW TO DO IT
1. Using a carrot, encourage your horse to reach out to the side. (See Image 1)
2. Keep the head low to increase the benefit for core muscles and
back posture as your horse braces to reach for the carrot. (See
Image 3)
3. If needed, perform these exercises over a rope, level with the
horse’s sternum, fixed across the stable door.
Remember, keep the carrot close to your horse’s lips to ensure his
movement is smooth and to avoid ‘bounce’. Repeat 3-5 times on each side.
Muscles in the neck
are stretched
the best for your horse
QLD Contact: Kathy Saggers / 0413 054 182 / [email protected]
WA Contact: Jessica Blackwell / 0407 850 033 / [email protected]
Topline back muscles are
relaxed, allowing the back
to rise slightly as the horse
reaches forward
2
The horse will often
rearrange his legs so that
he can brace his body
more effectively
Keep the head at
or below the level
of the sternum to
encourage correct
back posture
TIP
Your horse will often re-arrange his legs, so that he can brace his
body more effectively to enable him to reach for the carrot. (See
Image 3)
This exercise is good for improving suppleness and flexibility in the
neck, stretching neck muscles particularly after an intense work
session and stimulating core muscles.
Workshops include: Applied Anatomy & Biomechanics,
Live Painted Horse Evening Demonstration, Massage,
Anatomical Painting and more!!
Find out more on facebook:
https://www.facebook.com/horsesinsideoutaustralia
Proudly supported by :
and
1. To stretch the neck muscles and the veterbral joints at the base of
the neck.
illian Higgins from
Horses Inside Out (UK)
is coming to Australia
in 2014
and
Muscles on the inside of
the neck are stimulated,
whilst those on the
outside are stretched
G
QLD Dates
7th - 13th April
WA Dates
16th - 19th April
3
Page 56 • HORSES and PEOPLE • Phone: 07 5467 9796 • [email protected]
1
Thoracic sling and
abdominal muscles
are stimulated as the
horse reaches forward
www.horsesandpeople.com.au • HORSES and PEOPLE • Page 57