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Core Exercise For Equestrians

Back Strengthening Exercise

With the exception of a few urban areas, we live in a country that encourages sitting, because our towns and cities are planned around the automobile.

We sit at the computer, in front of the TV,  on the job, at the movies, dining out, and commuting to work.  .

Hamstring Stretch

In many cities and towns, sidewalks are inadequate for pedestrians,  making the car an absolute necessity, even for short, walkable errands.

Prolonged sitting weakens our muscles, makes us lethargic, creates a weak core, which in turn, develops poor posture. Medical doctors consider sitting to be the new smoking.

Do you have a job where you’re sitting most of the day?   Do you have chronic low back pain?  Does your neck feel stiff?  Are your muscles so sore you can’t sit down? Is the time spent riding your horse not as enjoyable as you’d like it to be?

Targeted exercise provides solutions to remedy these problems.

EQUESTRIAN FITNESS AND CORE MUSCLES

Yoga Warrior 2 Hip Stretch

The muscles of the abs, back, pelvis and hips, make up the core. Strengthening these muscles is important, because the core stabilizes the spine, and  protects it from injury,

While you’re moving, the core controls the position and motion of the torso over the pelvis.  A strong core improves sports performance, and maintains healthy posture.

SOLUTIONS

Pilates Ab Exercise

Targeted exercise provides solutions to help you get rid of muscular tension, and weakness, develop better posture on and off the horse, and makes riding more effective.

PILATES EXERCISE

Pilates Mat and Reformer exercises are designed to make your core muscles strong.

If you’re not inclined towards Pilates, no worries, you can opt in to a fitness-based core exercise routine, using specialized core equipment to get the job done.  Core exercises can also be performed without any equipment.

YOGA CORE EXERCISE

If you’re a Yoga fan, there are many poses that will strengthen your core muscles, stretch your Psoas, Back, and Hamstrings.

As you can see, there are many ways to stretch and strengthen your muscles.  Here are a few suggestions.

Stretch the Psoas Muscle because this inner hip muscle tightens up when you do alot of sitting.   Stretch your Back to release tension in tight muscles.

Yoga Back Stretch

The Hamstrings are the muscles of the posterior thigh.  Theses muscles tighten up from excessive sitting.  If you frequently do stair climbing, or cycling ,you should be stretching your Hamstrings on a regular basis.

Strengthen ;your Back and Abdominal Muscles, because these muscles work as a team to keep your posture healthy, and your spine well-supported.

Copyright 2015 Irene Pastore and Tour De Core Personal Training 

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The Lunge Stretch for Tight Hips

The Lunge Stretch

This is an excellent basic stretch to help open the hips. If you practice Yoga and have difficulty with hip openers, make the Lunge Stretch part of your regular stretching routine.  This stretch targets the iliopsoas muscle.

Lunge Stretch

Lunge Stretch

How To Do the Lunge Stretch

  1. Get onto all fours.
  2. Bring your right leg forward within your ability. You may have to align your right knee directly under your right hip, unless you have more flexibility, and can bring your leg further back.
  3. Place your hands on either side of your right foot.
  4. Hold the Lunge Stretch for 15 to 20 seconds.
  5. Repeat the stretch on the left side.

How To Modify the Lunch Stretch

  • If you have difficulty reaching the mat, place a Yoga block under each hand.
  • Place a folded towel under your knee for added cushioning.
Yoga Blocks

Yoga Blocks

 Copyright 2013 Irene Pastore and Tour De Core Personal Training

Yoga or Pilates: What’s The Difference?

Yoga Class In Downward Dog Pose

Yoga and Pilates share similarities, but their philosophies are not the same.

  • Yoga and Pilates are categorized as Mind/Body disciplines.
  • Shoes are not worn during Yoga or Pilates.
  • Yoga poses and Pilates exercises are performed on a mat.
  • Yoga and Pilates emphasize breathing.
  • Many of the Yoga poses and Pilates exercises look very similar. Read the rest of this entry

Falling Down An Escalator Isn’t Funny

WEAK MUSCLES = AN ACCIDENT WAITING TO HAPPEN

A Stay In The Hospital Is No Joy Ride

Anyone can lose their balance, fall, and injure themselves. Muscular weakness in older adults makes them especially vulnerable to hip fractures, and head trauma from falls. Those who keep their muscles strong and flexible, know that frailty isn’t inevitable with aging.

All Fours Balance Exercise

Brain injuries account for half of all injuries from falls, according to a 2005 study from the Centers For Disease Control. Read the rest of this entry