​As we discussed last week when we talked about stretching (and how we should all do more of it), it’s pretty important that before we even put a foot in the stirrup as a rider, we prepare our bodies for the task at hand with a dynamic warm-up.
 
Being in the saddle involves using muscles outside of their natural alignment and creates unique tensions that tend to lead to stiffness in riders. The best thing we can do is to prevent this tension building into a more significant issue by remembering that we are athletes too!
 
As well as exercises to increase suppleness, it is important to also include a cardiovascular warm up prior to getting on the horse. Given the incredibly high heart rate levels that can be attained while riding - particularly for those who have an intense session planned (galloping, jumping) – and the need to use global and accessory muscles to their maximum, increasing the heart rate gradually is particularly important for injury prevention, as well as getting the most out of the ride or training session.

​We all know there are good reasons for doing exercise. As well as maintaining fitness there are long term benefits associated with cancer, diabetes and cardiovascular disease.
 
Maintaining muscle mass and bone density are a safeguard in an aging body. A certain amount of pride / vanity helps with motivation.
 
I live in a 76 yr old body, I bruise easily, have wrinkles and sunspots and do a 'crossword' after lunch. But I take no medication, no pills or potions of any kind. In that, I am an exception, but the reasons are not exceptional.
 
My weight and body fat are below average and I exercise 6 days a week -
only for 30 or 40 mins a day. I beat a hasty path to my physio if I feel something is not right, an injury at any age is a setback, but in old age it can soon become permanent.
 
Time or lack of it is the reason most people use for not exercising consistently. Not knowing what you are doing and the cost of joining a gym are others.

In order for the muscles in the rider’s body to work at their optimum capacity they need to have a full range of motion.
 
Riding involves using muscles outside of their natural alignment, and requires unique tensions that create stiffness in riders. I think the key for riders is to be proactive – keeping muscles in good condition rather than waiting until you have a problem.
 
Adductors, glutes, hamstrings and abdominal muscles all play a large role in stabilising the rider when in the saddle and, as such, need to be sufficiently developed and supple in order to work effectively. If these muscles are either under-developed or have a limited range of motion the rider will often rely on the muscles in their back (on either side of the spine), which is almost always very problematic and can even cause severe injury to the soft-tissue in the spine. 
 
The back muscles are used in extension of the back (hollowing the back) and stabilising the torso. However, these long back muscles are not directly attached to the vertebrae in the back so they cannot effectively stabilise the spine. This is where the abdominal muscles come in to play. Over-active or tight back muscles can limit the ability of the ‘core’ or abdominal muscles to work in stabilising the spine – an important role if the rider is to sit quietly on the horse and not do lasting damage to their vertebrae.