We asked Annett Wilson, author of Applied Posture Riding to provide some tips on getting fit for not only your equestrian vacation but everyday riding. She writes:

Horse riding looks so easy. It looks like the rider just sits there and has a good time. Well they actually do, but it does take a lot of muscle energy to do it well and to do it comfortably. Horse riding is not an extreme cardiovascular sport but it does use a lot of postural muscles. Horse riding uses the both left and right side of the body, equally, unlike many racquet or ball sports. To have a level of fitness for horse riding requires a special exercise program rather than just going to the gym or for a run.

Riders need to focus on building core stability and all of their body postural muscles. A basic Pilates program or following my “Pilates for Horse Riders”, will teach riders how to engage their deep abdominal muscles. I recommend training the upper body and arms with a length of physio band on a big physio ball. This will build up the strength and endurance of the trunk and arm muscles. The position the rider adapts in the saddle needs to be practiced and the position of sitting on a ball simulates this.

Sitting on the ball with yours legs wide apart and sitting up straight is equivalent to the riding position. By rolling the ball around in circles and forwards and backwards simulates the movement of the pelvis in the saddle. A horse rider needs good lower back movement and this exercise will free the joints up safely and with control. This exercise will also build the abdominal muscle strength. The ball exercise can be done while working on the computer or at the dinner table or in front of the TV. If this position is practiced often the endurance of the muscles is improved. If a rider is going to spend many hours at a time in the saddle then endurance is an important factor.

To train the leg muscles for trotting simple wrap your legs around the ball and push up into stand, then control lowering yourself back onto the ball. This exercise simulates the rise trot. It will strengthen the quads and the inner thigh muscles.

Stretching on the floor is necessary to keep the length of the muscles. In my program, I recommend lying on your back with your arms out wide and rolling your pelvis side to side. This stretch lengthens all the muscles you use in your daily life. Riding will tend to tighten the upper body muscles so stretching out daily will prevent pain and even headaches. The use of braces can be bonus for some riders who have trouble with posture and pain. I suffer disc pain and use a lumbar back brace. For riders with very round shoulders wearing a posture shoulder brace will help reduce pain and assist in endurance. For more on my fitness program and information about braces for horse riders go to my website: www.horse-riding-equipment.com.au

Thanks Annett!