Some may say that a person moves a certain way “naturally.” They feel that this is just the way they move. Everything we do out of habit comes “naturally.” This does not mean it is who we are, but who we are right now. The body will seek the path of least resistance. This is called relative flexibility.
Posture and the form that defines posture will become “natural” if practiced properly with enough consistency. Standing properly counteracts the constant force of gravity on the body, reducing stress on the spine and ensuring that the joints work efficiently. Muscles maintain the alignment of your skeletal frame when you are sitting, standing or moving. Most of us have a natural tendency to muscular imbalance, with certain muscles prone to shortening and others to lengthening and weakness. Resistance training combined with stretching can correct these imbalances.



Besides affecting your riding, poor posture can strain your joints and ultimately lead to headaches, neck and shoulder tension, sciatica and hip and knee pain. Improving your posture can bring relief from all these conditions. Last month I discussed the importance of body awareness and flexibility (pectorals and back/spine) in posture. This article will address specific exercises to strengthen your core muscles and muscles in the mid and upper back. Getting those muscle groups stronger should improve your posture and correct a few riding problems.
Core stability training is essential to sports performance and injury prevention. The body’s core muscles are the foundation for all other movement. The muscles of the torso stabilize the spine and provide a solid foundation for movement in the extremities. These core muscles lie deep within the torso. They attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, we stabilize the spine, pelvis and shoulders and create a solid base of support.
An unstable core will affect your posture and riding in many ways. You may move around too much in the saddle, grip with your stronger muscles (typically arms and legs), you may compensate for one movement of the body by moving another, etc. All of these will compromise your riding posture. Core exercises are a key element to better posture and riding position.
There are many core/abdominals exercises you can do. Bicycle crunch (Picture 1), planks, Russian twists and reverse crunches are known to be some of the most effective.
Prolonged sitting, improper gait or poor running form, and other activities which reinforce rounded forward and protracted shoulders and scapula, will create weakness in the teres minor and infraspinatus (external rotators of the shoulders and muscles of the rotator cuff), rhomboids, lower and middle trapezius. Weak back muscles will show in your posture but can also affect your riding by developing other compensatory patterns such as excessive leaning, dropping one shoulder, rigid upper body, straightening your arms, dropping your head and chin forward, etc.
Incorporate these exercises in your routine to strengthen your back and improve your posture. Reverse flies with tubing band (Picture 2), pull downs, and bent-over rows.



Posture Braces?
As an equestrian fitness expert, I am frequently asked about the true benefits of posture braces. The purpose of the posture brace is to gently pull the shoulders back and hold them in the proper position for correct alignment of the spine. It limits the forward and downward movement of the shoulders to prevent slouching. It may be worn beneath clothing, while sitting, or during activity to correct and control poor positioning or posture.
In my opinion, posture braces are a good tool to improve but must be used in conjunction with strengthening exercises to see a positive and permanent change. The stretching from the brace alone will loosen and stretch your pectorals and shoulder muscles but will not prevent those muscles from going back to their forward position unless you get your back muscles stronger to keep gravity and your daily activities from pulling again.
Good posture and poor posture are both habits that develop from repeated movement patterns. Get in the routine of doing a few simple exercises that will serve you for life. Contact Equestric for posture analysis and personalized exercise programs.
Fit To Ride columnist Sylvie Quenneville is the founder and head trainer at Equestric, an equestrian athlete fitness company in Rancho Santa Fe. She may be contacted by email:
info@equestric.com or by visiting her website: www.equestric.com.