Applied Posture Riding - dressage rider exercises

  • Details APR 12 Month Membership Program

    "Learn The Fundamentals of Riding With Your Core"

    My Applied Posture Riding has been available since 1998. It has evolved from a hardcover book to an Ebook. Demand for online training grew as did the update of information.

    My membership program was originally a monthly subscription. I wanted people to follow the correct sequence, cherry-picking does not lead to success.

    Some people move faster than others and want information quickly. Due to this, I have opened the program up for a 12 month period (I have just extended this to 24months for a short period of time) with a one-off fee with full access. 

    I truly hope you will follow the sequence as laid out for the best success.

    This is what the program is all about:

    Part 1

    Chapter 1 The Riding Muscles and Their Function In Riding

    • There are ten major muscles and muscle groups I have identified for riding. (Of course, there are more).The Core Muscles websize
    • I show you where they are, how they work and what function each has when you are riding.
    • You will be able to read through the manual and inspect the pictures as well as follow the videos I have put together.
    • I have added two bonus videos to complement your learning about the core muscle.
    • Bonus Video 1 Anatomy of Core Muscle Stability 
    • Bonus Video 2 Yoga Core Muscles 

    After completing Chapter 1 your knowledge of the Horse Riding Muscles Anatomy and Function

    • will set you up to follow the training steps easily
    • will give an understanding of where the muscles are when you start your training
    • will give you knowledge of what they do for your riding
    • will start you on a new way of thinking about rider training
    • will start you being aware of your riding muscles both in the saddle and out of the saddle

    Chapter 2 The Core Crunch

     I spend a lot of time teaching you the "Core Crunch". Core hold

    • This movement pattern is the "secret weapon for horse riders".
    • The core is the key to all good riding. A rider must have a strong stable functioning core and know how to use it in the saddle. 
    • I will teach you exactly how to do this.
    • The manual has numerous photos and details and sequential instructions on HOW.
    • I  go through the process in detail in the videos to show you How To Core Crunch.
    • You will learn where your core muscle is and how to engage it on demand.
    • You will start the Core Crunch in the saddle as practice.

    As part of the membership program, I have included many Bonus Videos.

    The information in these videos is essential for your future biomechanical setup.

    • Bonus video How To Engage Your Core  
    • Bonus videos How To Engage the Foot Support Muscle
    • Bonus video How To Engage The Knee Support Muscle 
    • Bonus video How To Engage The Hip Muscles 

    After completing Chapter 2 you will be able to "Core Crunch".

    • you will be able to perform the "Core Crunch" in six different positions
    • you will be able to feel your core engage on demand
    • you will feel and see your waistline reduce as your core tightens
    • you will be able to recruit all of your core fibers
    • you will be able to increase your core recruitment on demand in all six positions
    • you will be able to coordinate your breathing with your core control
    • you will know how to "wake up" and engage your foot support muscle
    • you will be able to "wake up" and engage your postural knee muscle
    • you will know where and how to re-establish your major hip muscle 
    • you will be able to start your core strength training program

    Chapter 3 Muscle Testing

    This section is broken up into 4 parts 

    • In this chapter, I will show you how to test all your major muscle groups yourself.Abdominal Testing
    • Once you have done this you will be able to identify your areas of weakness and your areas of inflexibility.
    • This will give you a starting point for your own exercises.
    • If you are weak you will need to do more strength training.
    • If you are stiff and inflexible you will need to do more stretching.
    • Later in the program, everyone will learn the specific movement patterns for riding and perform them exactly the same.
    • In this chapter, I have included a video and a written lesson on How To Test For A Gap.
    • This is vital for all women and especially those of your returning to riding after a baby.
    • You will also test your balance for efficiency and strength.
    • Bonus  Video How The Abdominals Work  

    After completing Chapter 3 you will have a record of your horse riding muscles strength

    • you will know how strong your core is before you even get started
    • you will have a record of an abdominal gap if you after just had a baby
    • you will  have an understanding of how strong you are in all your muscles
    • you will have an understanding of how flexible your body is
    • you will have a starting point to improve your balance in sitting and in standing
    • you will be ready to start your rider training

    Chapter 4 My Jargon

    As you move through the program you will need to understand the language used for Riber Biomechanics teaching. In the next two lessons, I talk about my Jargon which is the language I speak and use because much of what I teach is unique to me and my training.

    After completing Chapter 4 

    • you will understand the language I speak and why I use it
    • you will be able to apply this language to your training
    • you will be able to follow the training steps easily without confusion

    Chapter 5 Specific Movement Patterns For The Horse Rider

    •  Now we are coming to the nitty-gritty lessons to set you up for riding.
    • The next sessions are the rider-specific uniquely designed, only taught here, APR movement patterns.
    • I will take you through 18 unique rider-specific movement patterns designed by myself as a rider and as a Physiotherapist.
    • These are not taught anywhere else or by anyone else.MOvement pattern Hands compressed
    • As a Rider Biomechanics Specialist with my Riding skills and Physiotherapy education, I know How and Why you need to learn these movement patterns.
    • You will continue to read and follow the manual but you will also receive the complete Video lessons to study watch, replay, and be sure you get it right. 
    • Having already tested your muscles yourself you will know by now what you need to focus on and also why these movement patterns are the same for each of us when riding.
    • These lessons are well worth spending a lot of time on.
    • Bonus Video this time include a session on the mechanical rider showing the need for a strong core and the counter movements required.

    After completing the Rider Specific Movement Patterns

    • you will be in love with your new body and how it works
    • you will be able to independently isolate body movements 
    • you will know why these movements are so important to the horse rider.
    • you will be able to isolate your core and use it to train your upper body
    • you will be able to isolate your core and use it to train your arm posture
    • you will be able to isolate your core and use it to train your pelvic  movements
    • you will be able to isolate your core and use it to train your lower legs
    • you will be able to isolate your core and use it to train your balance
    • you will be able to isolate your core and use it to train your breathing
    • you will be able to isolate your core and use it to train your upright posture
    • you will be able to isolate your core and use it to train your back muscle strength
    • you will be able to isolate your core and use it to train your whole riding posture

    Chapter 5b Stretching and Exercises

    Now that you have knowledge of the muscles, the way they function, how to test them, how to use them for specific riding through rider movement patterns, it is time to learn some simple strengthening and stretching exercises.

    I differentiate between exercises and a movement pattern because of the detail and importance of getting the pattern correct.

    Many people just do exercises and don't really understand what or why they doing it.

    In a movement pattern the setup, alignment, and execution are finite.

    The pattern slowly becomes a habit to transfer into the saddle. The mistake many riders make is that they don't learn the correct patterns and therefore cannot reproduce them in the saddle. 

    In this session I will teach you some strengthening exercises for your shoulders, these are simple routines you can perform often during the day.IMG 3634 websize

    I will also move onto a full session of stretching. 

    Here you will be taken through a whole series of stretches to improve your symmetry, flexibility, and range of movement.

     A stiff rider is a poor rider and a stiff rider will cause their horse to stiffen up.

    So if you want to keep yourself happy and your horse happy and pain-free this is a great session for you.

     Bonus  Videos 

    • Hamstring door stretch
    • Hamstrings Stretch 
    • Quad Stretch 
    • Psoas Stretch On Foam roller 

    After Completing Chapter 5 Exercises and Stretches

    • you will be able to identify your areas of weakness and stiffness
    • you will be able to follow targeted specific stretches that are suitable for you
    • you will start to feel great about your body and how it is responding to your new rider-specific training

    Chapter 6 Advanced Strength Training

    Ok, now it is time to add in some Advanced Strength Training.

    In the next few sessions, I will take you through a number of advanced strength training exercises.

    Now, I have put together the routines I enjoy and have great success with.

    I have a Pilates Floor routine I follow and I also do short workouts on the big ball and the OOV to strengthen my core and my abdominals.

    I also use the Body Blade for a total body workout.

    I will show you how I keep my core strength and functional use.

    In these last sessions I will also teach you how to use a spiky ball for self-massage as well as a few simple daily routines.

    After completing Chapter 6

    • you will have a number of routines to follow at the end of the day
    • you will be able to focus on the areas you discovered need training and or stretching from the testing
    • you will be able to practice the rider-specific movement patterns on your ball while you work or watch TV
    • you will be able to train your balance at intervals that suit you
    • you will be able to incorporate your independent isolated movement  intermittently during the day
    • you will be able to train new habits of movement
    • you will be able to use your core and combine the "Core Crunch" with strength training or movement patterns
    • you will have a whole new end of day routine to train you to ride the best you can
    • you will have a purpose with a target in mind
    • you will be able to reset your riding goals
    • you will just love what you are doing
    • you will be able to practice both in the saddle and out of the saddle

     Well, this brings you to the end of your unmounted training and now that you have been set up to train yourself for riding you just need to do it.

    Once you have completed the unmounted training I will introduce you to the Rider Lessons. 

    Part 2

    The Rider Lessons 

    Each of these lessons is unique to Applied Posture Rider Training. Your rider training is now transferred to the saddle so you can apply your new skills to your riding in the saddle. This is the exciting part of the program and finally, you can see the benefits of your unmounted training.

    • The Walk Lesson
    • The Rising Trot Lesson
    • The Sitting trot Lesson
    • The Sideways Forward Movement Pattern In The Saddle
    • The Figure of Eight Movement Pattern Lesson
    • The Canter Lesson

    After you have completed the Individual APR Rider lessons

    • you will be able to ride the paces  with and without stirrups and feel the movement of your horse
    • you will be able to apply seat, leg, and hand aids, deliberately with  control and with a good strong core
    • you will be able to apply the same aid each time and train yourself as well as your horse without confusion
    • you will be able to use your seat effectively
    • you will be able to stabilize your lower leg to give you better balance
    • you will stop balancing in the reins
    • you will sit up straight
    • you will move with your horse and not behind
    • you will be gentle on your horse
    • you will ride with less jarring
    • you will have a connection with your horse
    • you will love the way you ride

    Part 3 Managing Pain, Injury, and Posture

    Your learning will continue with access to ongoing content specific to riders riding problems. I have numerous videos with tips and "How To". These include riding, rider lessons as well as Physiotherapy advice and tips. It actually never ends.

    I also have numerous videos on lessons with riders learning the basics and training the basics with young horses.

    The next step is yours.

    Be confident, this is the opportunity you have been waiting for. The opportunity to train yourself in  "The Fundamentals of Riding" and to train yourself to not only use your core muscles but actually train your whole body for the best riding skills and posture you are capable of.

    Every rider uses the same muscles to look good feel good and ride well, now you can too.

    Have a look at my Testimonial page and see what others are saying about my program.

    So sign up now for just $550Aud (GST inc) and start your new rider training program.

    Payment can be via PayPal

    (once payment is complete please note access takes 24hours)..software!

    Join The Membership Program by pressing this button.

     

     

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  • The Horse Riding Posture Trained

    First, we will look at the ideal posture we all should aim for and then look at what poor posture looks like, then I am going to talk about how your posture impacts your riding and how you can fix you for riding. To understand what the ideal horse riding posture is, we need to look at the standing posture, the sitting posture, and the working posture.

    As humans, we spend many hours in different, but ultimately the same postures. The way we work rest and play do have an impact on our posture in general but also our horse riding posture. Age, injury, and what we do repetitively impact our riding posture. The horse riding posture requires symmetry, flexibility, endurance, and strength in all parts of the body. It is essential to train the body for horse riding and learn what is required for the horse riding posture.

    But first, I think it is important to look at what is good posture and also what your posture is. The outcome is the same for all of us as riders, but we are all different to start with. Gender, size, weight, flexibility, tone, injury, age, and passion all influence our best horse riding posture. What we do for a living impacts us most of all, though.

     So what is the Ideal Posture?

    Slumped and Upright Standing Posture    With ideal posture, your head sits on top of your neck and shoulders. It is balanced with minimal demand on your neck muscles and joints for support. It should sit centrally so the muscles in the front and sides and back of the head are all working equally. The curve of your neck is concave forward as in the photo on the right here.

    Your chin should be down and not poking forward. The line of your shoulders, ears, and hips must be in the same vertical plumb line. This line follows down through the knees and ankles. This is the ideal posture in standing.

    This alignment allows the muscles and joints to work in the best mechanical way. It is important to remember though we rarely just stand around in this great looking posture, as humans, we are mostly moving when we are upright. The posture of the upper body in standing is the same ideal posture we want when sitting in the saddle.

    We want our body upright and straight, but we also need it to be strong and stable enough to move with the horse and have the stability to allow the arms and legs to move independently. So before we look at the horse riding posture lets look at poor postures and how this affects us in our daily lives and especially our riding posture.

    The Ideal Horse-Riding Posture Can Be Trained In Every Horse Rider!

    So What Is A Poor Posture?

    There are many examples of poor posture, sway back, bow legs, flat back, pigeon toes, chicken neck, and much more we have all seen in each other. Typically though the slumped posture is the most common. This is the most common because people tend to be lazy and don't stand up straight as often as we should. The longer we slump in the stand and in sitting the weaker our support muscles become and the posture becomes the norm.

    This posture will cause pain in every person at some point in their lives. If we spend time working in these postures then repetitive injuries tend to creep in earlier. Back pain is the most common. Pain inhibits the postural muscles and the problem self-feeds and becomes worse. As a Physiotherapist, I see this pattern often. As a horse rider, the only way to fix the horse riding posture is to fix your standing posture.

    Using the plumb line we can examine how deviations from the ideal line can result in poor posture, pain, stiffness, and injury from repetitive movements in poor alignment.  The aim of all of this though is to identify what your posture is and then train you how to fix it, so the final outcome for you is to have good posture out of the saddle and in the saddle. Applied Posture Ridingis a great program to teach you this.

    The Horse-Riding Posture Needs To be Trained To be the best it can Be

    Your job has a big impact on your posture. Manual workers spend hours bent over or lifting repetitively. If you are a desk worker or spend many hours driving then you will most likely have a forward head posture with tight shoulders and a poking neck, you may suffer headaches or shoulder pain or back pain. This all affects your daily life and especially affects your horse riding posture.

    Unless you learn how to correct this daily working position then you will ride in the same position. Your instructor will spend hours telling you to "sit up". As mentioned above if our starting point is poor then we need to assess and identify the individual problems you have in order to fix them. A riding instructor does not have the knowledge to do this. Riders who have a weakness will have a tightness somewhere else.

    Apr 3The forward head posture and round shoulders are the most common posture when riding. These riders will need to stretch the muscles that are tight and strengthen the weak muscles. There are detailed self-tests for horse riders in the Applied Posture Riding Membership Program.

    ALL riders need to strengthen their core muscles and learn how to use their core in the saddle. The core muscle is the single most important muscle for posture control. The tests for theses muscles are easy and can be done by you. Applied Posture Riding program has a file on how to test the Horse Riding Muscles.

    Every horse rider needs to be able to use their arms and legs independently of their trunk. This is actually what is meant by the term independent seat. Riders who are tight and stiff back will have problems with moving with their horse and tend to jar up. Their instructors often tell them to "soften through the back". This is a very common problem that cannot be fixed in the saddle.

    As humans, we are not ambidextrous, but as horse riders, we are expected to be. The over-use of our dominant side will be evident in the saddle and also reflect on how our horse goes to both reins. Horse riders need to train both sides to be equal in the saddle. This is a very easy training program and can be done simply every day while doing other stuff.

    The Horse-Riding Posture And Older Riders.

    Older riders with arthritic joints or past injuries need to protect themselves from further pain and damage but at the same time keep movement and strength for riding. Riders returning from injury especially a back injury need to perform specific exercises to regain strength and confidence before they get in the saddle.

    Pain is an inhibitor for the core. The core will switch off to work if a person is suffering back pain and the core is a must for riding. Many riders return to riding and realize they are not as safe and confident as they used to be. Horse riders must train the horse riding posture to be the best rider they can be.

     Some people hold the reins between the baby and ring fingers—either way, is okay. Sit tall and relaxed, again many riders need to be taught how to do this. Don’t stiffen your back, there is a difference between erect and upright. If you learn how to achieve this, then all you have to do is breathe and be patient as your body uses new muscles and develops awareness.

    The brain also needs to practice this posture so the movement pattern becomes natural, not new. Practice does make perfect, so expect to correct yourself frequently as you ride until your 'perfect seat' becomes perfectly natural.

    This posture and the movement patterns use for riding can and need to be trained specifically for horse riding. To sum it all up, if we train our posture out of the saddle and aim for a very strong functional core as well as a strong natural upright posture then our riding posture will be better. But, to be a great rider with confidence, skill stability and talent horse riders need to train the movement patterns for riding to train the brain to be able to do these movements, naturally. The independent deep seat and the ability to apply independent leg, seat, and rein aids is a learned skill.

    Pain, injury, and age and habit all affect the skills of the rider. Test yourself and fix yourself. Aim to be great and be great and have that great horse riding posture you want.

    Have a look at my Applied Posture Riding Membership Programas well as follow me on Facebook,.

    Good luck and enjoy you riding Annette Willson