Useful Rider Stretches

Sue Morris


	The following diagrams illustrate some good stretches for the muscle groups often injured in sports.

	Cat Stretches


	Get down on your hands and knees. Slowly let your back sag toward the floor in order to get movement throughout your back and pelvis. Then slowly arch your back away from the floor.


		Calf Stretch

Stand at arm's length from a wall with your palms flat against the wall. Slowly bend your elbows and lean toward the wall. Keep the involved leg back with the knee straight and the heel flat on the floor. Hold for 30 seconds.

	Hamstring Stretch


	Keep your back straight as you lie in a doorway. Raise one leg against the wall until you feel a gentle stretch behind your knee. Keep the leg on the floor straight, well-aligned with your back. Hold for 30 seconds. Switch legs.

		Quads Stretch

Stand facing the wall. Place your free hand against the wall for support. Grasp the top of your right foot with your right hand and gently pull the heel toward your buttocks until you feel mild tension in your quadriceps muscle. Tighten your stomach muscles to keep your back from sagging inward. Do not lock the knee of your supporting leg and keep the leg you are stretching directly under you. Relax as you hold the stretch for 30 seconds. Repeat with the other leg.


	Hip Adductor Stretch (i)


	Lie on your back on a firm surface with your hips and knees bent and feet flat. Gently let your knees fall apart, keeping the soles of your feet together until you feel an inner thigh stretch.


		Hip Adductor Stretch (ii)

	Sit on a firm surface and place the soles of your feet together forming a circle figure with your legs. Gently lean forward to feel an inner thigh stretch. For a stronger stretch, use your arms to gently push your knees toward the floor.


		Hip Flexor Stretch


	Lie on your back on a table or bed with your leg and hip as near the edge as possible. Pull your other thigh and knee firmly toward your chest until your lower back flattens against the table. Let your other leg hang in a relaxed position over the edge of the table or bed. Hold for 20 seconds. Switch legs and repeat.

		Low Back Stretches

Remember that back stretches are important but they are not your only method of protecting the back. Also focus on two other training objectives:

1. Strengthening of abdominal and back muscles.

2. Working on flexibility in your leg muscles as well as your back muscles. Tight hamstrings and hip flexors can distort the curve of your back, making you more prone to injury.


	Lie on your back, cross your left ankle over your left knee and then pull your left knee toward your towards your right shoulder with both hands. Hold for 20 seconds. Return to starting position. Switch legs and repeat.


	Lie on your back on a exercise mat or other firm even firm surface with your hips and knees bent and feet flat on the surface.


	Pull your left knee toward your shoulder with both hands. Hold for 30 seconds. Return to starting position. Pull your right knee toward your shoulder with both hands. Hold for 30 seconds. Return to starting position.


	How helpful have you found these stretches? Click to discover a Stretch Programme - that really works!.


	Rules for Stretching


	PowerPosture Program


	Copyright © Sue Morris 1998-2008 The “3 Black Horses” & Email logos are trademarks of the Classical Dressage Notebook