THE ISLAND 22 EQUESTRIAN PARK

Stretching for horse riders

(the link has diagrams too)

January 4, 2010

by Valee More

Stretching for Good Posture - The Psoas MuscleThis is a stretch for the deep psoas muscle that when tight compressesthe lumber spine, tilts the pelvis and can contribute to sciatica andlumber pain.

In horse riders if this muscle is tight it prevents the rider beingable to stretch the leg back and keep the heel in alignment with theshoulder. It also causes anterior tilt which is a sway back and if itone muscle is tighter than the other, can cause one hip to be higherthan the other and the toe pointing more outward.

The psoas (major on the right) is a very strong and powerful muscle. Ithelps the body bend towards the ground and sideways, and is the primemover for lifting the leg up when walking.

Tightness Test

Wearing loose fitting clothing lie on the floor and bring one leg up toyour chest. Keep your head on the floor. If the psoas muscle is tighton the opposite leg, the back of the thigh will lift off the floor.Repeat for the other leg.

Caution - with all stretches do not create pain.

Psoas Stretch

Sit on the edge of a table where your feet will not touch theground.

You may like to put something on it such as a folded blanketfor comfort.

Gently roll back bringing one leg up to your chest (with head still on the table).

The hanging leg is doing the stretch and should not be touching the table.

Allow the leg to stretch down to the ground, but keep your body straight.

You could add ankle weights to help the stretch.

Hold the position for 30 seconds then repeat with the opposite leg.

Repeat 2 more times holding the position for up to a minute or longer if comfortable.

Valee More has a horse riding background and istrained in remedial massage, craniosacral therapy and orthobionomy. Sheloves helping horse riders with awareness of their posture, releasingtight muscles and pain, and helping to realign their posture to assistin their riding. She empowers clients with self-help techniques such asstretching specific muscles and learning to use the body in a morebalanced way. Valee guarantees pain relief during sessions.She also works with horses with Reiki and craniosacral therapy. Her websites are www.animalhealing.co.nz and www.theoasisclinicltd.com