Lorien Stable: Trainer's Notes
Welcome. Enjoy.
For discussion of this article, or any other topic, visit the Message Board.
Today's topic is Strengthening and Evening the Back Muscles
I developed bursitus in both my hips. After a lot of physical therapy,
it is in remission (celebration time). My physical therapy involved a
lot of back strengthening exercises, for two purposes:
1) Strengthening my back would take strain off the hips, and relieve the
over-stress that had influenced the bursitus.
2) I was very unevenly muscled across the back, due to being right
handed, doing several things only with my right hand/right side, and so
on. I did these exercises in order to even out my back muscles by
working them.
We use our backs so much in riding; we brace, bend, flex, absorb, "go
with the flow"... Having a strong back can help your riding a great
deal, as being strong and being even can help you ride with better
balance and greater control.
I've listed several of the exercises here so that other riders may also
benefit:
1) Lie on stomach (I grab one of the rugs to put on the floor first),
bend one knee so your lower leg is standing vertical (90 degrees to the
ground). Rotate leg left & right, from the hip. In doing this, you will
move your
ankle toward the ground on the left side, and toward the ground on the
right side, without changing the bend in your knee. This loosens up
the hips something incredible. I do this one for 10 repetitions per leg.
2) Lie on your stomach (the pony's rug gets a lot of use), and
alternately lift your diagonal limbs (left
arm/right leg, right arm/left leg) a few inches off the floor. 10
repetitions. Doesn't sound like much, I know, but the strength you need
will surprise you.
3) Lie on your back, and flatten your back against the floor--may be
difficult for someone with much of a bend in your back. Lift your leg
a few inches off the ground, then raise it to a few feet off the ground,
lower to a few inches, raise to a few feet. 10 repetitions on each side.
This one I can feel through my back and hips. If it makes you really
sore, for the first few weeks lower your foot all the way down to the
ground between repetitions--makes it much easier.
Caveat: I'm not a doctor or anything, just sharing some back
strengthening exercises I've been taught. The PT said they ought to be
safe for anyone to use in moderation. She did warn that I ought to do
no more than 10 repetitions 3 times daily of any of these; more would
strain or break, not strengthen, muscle.
