Additional information
Become a better rider
It is a good idea to do injury prevention exercises once a week. The purpose is to develop the physical skills you need to become a better rider. Technical skills such as sits will affect the horse’s movements, so be sure to perfect your own technique for your horse to perform optimally.
Use protective gear
Using the right kinds of protective gear helps prevent injuries. Don’t forget your helmet! Riding boots protect the feet and legs. The heal stops the foot from gliding through the stirrups. Young riders should also use a safety vest. Make sure your protective gear fits properly and replace it when it becomes worn out.
Know when to stop
If you’re tired and your technique is suffering, it’s time to wrap up your training session. A tired rider with poor technique and focus is at greater risk of injury, and puts herself and others at risk.
Exercises
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Kneeling lunge with rotation
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The elephant
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Hip flexor stretch
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Gluteal stretch
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Squat +
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Rotational strength
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2-leg forward jumps
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Bridge with rotation
Kneeling lunge with rotation
Purpose: To improve rotational flexibility
Start in a kneeling lunge position
Place one hand next to your front foot, and lift the opposite hand straight up
3 x 8–16 repetitions
The elephant
Purpose: To improve hamstring flexibility
Keep your knees straight
Press your heels down in the final position
2–3 x 6–8 repetitions
Hip flexor stretch
Purpose: To improve hip flexibility and pelvic control
Start on both knees with your hands behind your head
Step forward with one foot and stretch the opposite hip
Maintain your pelvic and low back position throughout the exercise
3 x 5–8 repetitions
Gluteal stretch
Purpose: To improve hip flexibility
Start in a plank position
Place one foot between just behind the opposite hand, then move your weight backwards
Lower your hips, keeping them parallel with the floor
Variation: Change the angle of your front knee
2 x 8 repetitions for 3–4 sec each
Squat
Purpose: To develop good squat technique
Keep your feet hip width apart
Start the movement from the hip
Keep your knees aligned with toes
Sit down as if you are sitting on a chair
Keep your back straight
3 x 8–16 repetitions
Lunges
Purpose: To improve hip and knee control
Lunge forwards, backwards and to the side
Keep knees aligned with toes
Maintain upper body in upright position
3 x 8–16 repetitions
Rotational strength
Purpose: To improve rotation strength
Stand with your feet shoulder–width apart
Keep your arms straight
Your partner resists while you rotate
Take turns with your partner to rotate
3 x 8–16 repetitions
Pelvic rotation
Purpose: To improve pelvic and low back control
Lean against a wall with straight legs
Rotate your pelvis forwards and backwards
Keep the middle of your back relaxed and against the wall
3 x 30 seconds
Single-leg balance
Purpose: To improve balance
Stand on one leg with the knee slightly bent
Keep your hip, knee and foot aligned
Progression: Rotate your head and/or eyes in different directions, or close your eyes
3 x 30 seconds
Kneeling lunge with rotation
Purpose: To improve rotational flexibility
Start in a kneeling lunge position
Place one hand next to your front foot, and lift the opposite hand straight up
3 x 8–16 repetitions
The elephant
Purpose: To improve hamstring flexibility
Keep your knees straight
Press your heels down in the final position
2–3 x 6–8 repetitions
Hip flexor stretch
Purpose: To improve hip flexibility and pelvic control
Start on both knees with your hands behind your head
Step forward with one foot and stretch the opposite hip
Maintain your pelvic and low back position throughout the exercise
3 x 5–8 repetitions
Gluteal stretch
Purpose: To improve hip flexibility
Start in a plank position
Place one foot between just behind the opposite hand, then move your weight backwards
Lower your hips, keeping them parallel with the floor
Variation: Change the angle of your front knee
2 x 8 repetitions for 3–4 sec each
Squat +
Purpose: To improve hip and knee control
Stand on a bosu
Keep your feet hip–width apart
Start the movement from the hip
Keep your knees aligned with your toes
Sit down as if you are sitting on a chair, keeping your upper body straight
3 x 8–16 repetitions
Rotational strength
Purpose: To improve rotation strength
Stand with your feet shoulder–width apart
Keep your arms straight
Your partner resists while you rotate
Take turns with your partner to rotate
3 x 8–16 repetitions
2-leg forward jumps
Purpose: To improve hip and knee control
Land softly in a deep squat position
Keep your knees aligned over your toes
Increase the jump distance for a greater challenge
3 x 8–16 repetitions
Pelvic rotation
Purpose: To improve pelvic and low back control
Lean against a wall with straight legs
Rotate your pelvis forwards and backwards
Keep the middle of your back relaxed and against the wall
3 x 30 seconds
Single-leg balance
Purpose: To improve balance
Stand on one leg with the knee slightly bent
Keep your hip, knee and foot aligned
Progression: Rotate your head and/or eyes in different directions, or close your eyes
3 x 30 seconds
Kneeling lunge with rotation
Purpose: To improve rotational flexibility
Start in a kneeling lunge position
Place one hand next to your front foot, and lift the opposite hand straight up
3 x 8–16 repetitions
The elephant
Purpose: To improve hamstring flexibility
Keep your knees straight
Press your heels down in the final position
2–3 x 6–8 repetitions
Hip flexor stretch
Purpose: To improve hip flexibility and pelvic control
Start on both knees with your hands behind your head
Step forward with one foot and stretch the opposite hip
Maintain your pelvic and low back position throughout the exercise
3 x 5–8 repetitions
Gluteal stretch
Purpose: To improve hip flexibility
Start in a plank position
Place one foot between just behind the opposite hand, then move your weight backwards
Lower your hips, keeping them parallel with the floor
Variation: Change the angle of your front knee
2 x 8 repetitions for 3–4 sec each
Squat +
Purpose: To improve hip and knee control
Stand on a bosu
Keep your feet hip–width apart
Start the movement from the hip
Keep your knees aligned with your toes
Sit down as if you are sitting on a chair, keeping your upper body straight
3 x 8–16 repetitions
Rotational strength
Purpose: To improve rotation strength
Stand with your feet shoulder–width apart
Keep your arms straight
Your partner resists while you rotate
Take turns with your partner to rotate
3 x 8–16 repetitions
2-leg forward jumps
Purpose: To improve hip and knee control
Land softly in a deep squat position
Keep your knees aligned over your toes
Increase the jump distance for a greater challenge
3 x 8–16 repetitions
Bridge with rotation
Purpose: To strengthen the gluteal and back muscles
Lift your hips into a bridge position
Reach up with one hand and rotate your trunk without lowering your hips
3 x 8–16 repetitions
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Play video
Kneeling lunge with rotation3 x 8–16 repetitions
Play video
The elephant2–3 x 6–8 repetitions
Play video
Hip flexor stretch3 x 5–8 repetitions
Play video
Gluteal stretch2 x 8 repetitions for 3–4 sec each
Play video
Squat3 x 8–16 repetitions
Play video
Lunges3 x 8–16 repetitions
Play video
Rotational strength3 x 8–16 repetitions
Play video
Pelvic rotation3 x 30 seconds
Play video
Single-leg balance3 x 30 seconds
