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Form to Function | The Importance of Upper Body Stretches for Riding

Proper posture and alignment while riding a horse means that the rider’s upper body should remain straight, but not stiff, with the head looking forward. One should be able to draw a straight line from the shoulder, to the hip, down to the foot of the rider. It is important to sit tall and not collapse the spine to properly balance on the horse. Even just looking down at the horse can stiffen the spine and throw you and your horse off balance. To develop posture that stays the same whatever strong movements the horse may perform, riders need to strengthen the muscles that help them sit upright as well as stretch and lengthen these muscles to release any tension. When you strengthen your posture, you not only transform your riding, but your horse’s self-carriage as well.

In this article we will focus on the chest, neck, upper back muscles, and the stretches you can do to help you keep from collapsing your shoulders while riding. Some causes of upper back pain include improperly lifting heavy objects, practicing poor posture while sitting or walking, injuries, and being overweight. Fortunately, most of these issues can be resolved with exercise and stretching. Back pain, or any kind of muscle pain not only affects your riding, but your sleep as well. If in your deepest stages of sleep your muscles do not relax, the body cannot heal properly or sleep soundly. Any microscopic muscle tearing from lifting weights, running, or moving at all will not be healed, leaving you sore and tired. That’s why it is important to stretch and help your muscles release tension before you run into back pain and sleeping problems.

The muscles of the chest, shoulders, and upper back are in the thoracic region of the body and these muscles control motions that involve moving the arms and head, as well as breathing. It is no secret that good posture leads to optimal bodily health, since breathing is such a vital function. Even the simple activity of practicing good posture while walking or sitting can help strengthen these muscles and help improve your riding. If you have a really difficult time sitting up straight while riding for any reason, consider using a posture shoulder brace for support until you build up your strength.

The muscles in the shoulder region contract to stabilize the upper body and prevent any unnecessary motion. On the frontal side of the thoracic region, the pectoralis minor is one of the muscles that move the scapula forward and sideways during pushing, throwing, or punching motions. For the upper back, the levator scapulae, trapezius, and rhomboid major muscles anchor the scapula to several vertebrae. These muscles move the scapula when they contract, lifting the pectoral muscles and moving the scapula toward the center of the back so that your shoulder blades can touch. The trapezius also works to hold the head upright all day while stabilizing the shoulder blades, which explains why shoulder pain and neck pain so often go hand in hand. The muscles of the chest and upper back are used to move the upper arm, and the pectoralis major plays a big part in reaching the arm forward to grab an object. Along with moving the arm, the muscles of the chest and upper back work to support your body’s vital process of breathing. Proper alignment in the saddle requires these muscles to be strong in order to hold the shoulders back and down in a relaxed manner, as well as keep the back straight.

Adding stretching to your daily routine can prevent injury and reduce any pain you may have. Riding horses can often build tension in your muscles because of the jarring motion of the horse. This, along with a lack of flexibility, results in pain and deteriorating riding ability. The following stretches will help the muscles of your shoulders, chest, and upper back have greater mobility for improved riding and to prevent slouchy shoulders. Remember that suitable warm up time is needed for muscles to be warm enough to do dynamic and static stretches. A light jog for 10-15 minutes may be sufficient to start your dynamic warm up.


Dynamic stretches:


Neck Rolls

Tilt your head to the right and slowly roll it down (chin to chest) and to the left making a "U" shape and reverse to the right. Then repeat each direction.


Shoulder Rolls

Roll the shoulders back and pinch your shoulder blades together repeating several times.


Shoulder Shrugs

Move your shoulder up and down toward your ears then back down again repeating several times.

Neck Tilt

Bend the neck side-to-side holding each ear on the proper shoulder for a short time before switching sides.


Chest Stretch

Stand with your hands together and arms extended directly in front of you. Keep your arms straight and quickly swing your arms back as far as possible and back in to starting position, similar to an amplified clapping motion.


Static Stretches:


Corner Pectoralis Minor Stretch:

Stand in a corner keeping your arms down and palms toward to wall. Put your shoulders on each wall and push into the corner until you feel a stretch.


Doorway Pectoralis Stretch

Stand in a door way and put each arm onto each side of the doorway and push into it through the door until you feel a stretch.


Wide Arm Stretch (Chest)

Stand up straight with feet shoulder width apart and lift both arms up to the side in line with your shoulders, palms facing ahead. Keeping both arms straight, move them backwards as much as you can.


Standing Wall Stretch

Place both hands on a wall straight in front of you. Walk feet back until arms are straight and hinge forward at the hips. Keep shoulder blades back and avoid scrunching your shoulders around the neck.


Thread the Needle

Start on all fours and lift your left hand off the ground and thread your left arm through the space between your right arm and right leg, letting the left hand and arm slide along the ground while keeping the hips level.


Hope you enjoy these stretches!


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