Applied Posture Riding - how to post the trot

  • How To Ride A Horse. The Sit Trot

    How To Sit The Trot UsingMovement Patterns

    Posterior Neutral AnteriorPelvic tilt websizeThis is a pace that all horse riders have trouble with. Although the trot is a pace we as riders spend a lot of time on. We spend hours at the rise trot and training in circles, fitness work, and just for pleasure. We spend hours riding at the rising trot and struggle with the sitting trot. 

    How To Ride a Horse and How To Sit The Trot. Can be learned using Movement Patterns.

    Your core strength, coordination, and synchronization are the key to both. If a horse rider can sit trot well then they can ride just about any horse. Movement patterns to teach horse riders are my specialty. By understanding the muscles and movements required for horse riding it is easy to learn how to ride a horse, and how to sit the trot by breaking up the movements and practicing each of them individually.

    Horse riding requires a strong well-balanced posture. The sitting trot is an upright posture and the rider's seat must stay in the saddle,DSC 0155 unlike the rising trot where the rider moves their weight from their seat to their stirrups and back again, there is no weight transfer with the sitting trot. 

    The sitting trot is a very bouncy movement so the rider must learn to absorb the two beat footfall through their seat and this is easy if the breathing pattern and core are trained. 

    Horse riders need to be symmetrical with their power, coordination, and skill in both their left and right sides. Many ball sports are one sided and this suits people because we are one sided, and get better at this with age. To be able to ride a horse well horse riders must train both their left and right body parts. I spend time trying to write left handed just to train my brain and left side.250px Transversus abdominis 

    The muscles needed for horse riding are different to many sports. They all need to be trained for riding, not for netball or football. Although horse riding is good for fitness it requires good endurance and strength in all the posture muscles but especially the core. Good horse riders, especially dressage riders have great posture out of the saddle. They may be stiff and sore but they do stand up tall. Training out of the saddle with core exercises will solve many "in the saddle" posture problems. To be able to ride well a rider first needs to learn how to stabilize their lower leg.

    To be able to sit trot well a rider needs to be able to coordinate their breathing, their core, and their lower leg to work as a team, not independently in this case. The rider needs to have a strong lower back that will maintain the upright posture while the core and legs move with the two beat movement of the horse. By understanding the actions required it is easier to work out which muscles and which movement patterns to train in order to achieve the skill of the sitting trot.

    How To Ride A Horse.The Sit Trot

      Many horse riders are taught to sit trot on the lunge and spend hours going in circles clinging with their thighs to build core strength.(This is a great technique but only with a skilled handler and teacher). The core will only build strength if it is engaged properly. Unfortunately lungeing and clinging does not build strength in the right muscles and teaches a rider to cling like a monkey. The time spent doing this exercise often results in a rider giving up, simply because it is too hard and does not work. I will state it does work for some riders, but generally, it is a waste of time and effort. I believe this exercise is wrong. However, I do acknowledge it does work well for some learners. I train my pupils out of the saddle as well as in the saddle.

    All my pupils follow my program so these core exercises are easy for them to understand.

     Learn to Core crunch. (Not an Ab Crunch). Many think the sitting trot is only about the seat. It isn't! The core and lower back need to be engaged and flexible and the lower leg is the body part that controls the Core hold bounce as much as the breathing and the seat. All my pupils learn the "Core Crunch" before any other core movement pattern. The next 18 movement patterns are specific to horse riders and horse riding. These patterns are unique to my Applied Posture Riding program and have become one of the most successful training patterns and programs for horse riders to learn how to sit the trot.

    How To Ride a Horse.The Sit Trot

    The benefits of this training are not only to train horse riders to ride well but also to manage lower back pain and posture problems. The benefits of core exercises are many. The benefits of training under an expert are even greater. To learn how and why and then what movement pattern is the difference in having knowledge as opposed to just exercising. If you are passionate about your riding and want to learn more about the horse riding posture and how to train it they look at Applied Posture Riding.

    I am a rider coach I teach riders how to ride a horse. I do train horses as well but my passion is teaching horse riders to be the best they can be by understanding the riding posture. If you have any comments or questions I am happy to help, use the contact page. How to ride a horse is my specialty.

    LIKE and follow me on the Applied Posture Riding Facebook page for tips and advice and fill in the subscribe form here on the website to stay in touch.

    Enjoy your riding and good luck Annette Willson Author Applied Posture Riding  

  • How To Ride a Horse..Well

    How to ride a horse is a very hard topic to discuss.

    200,000 people type this keyword into Google every month, it is one of the most used long tail keywords searched by google.

    This certainly says something about the popularity of the sport, horse riding. It also suggests that people are looking for an online instructional video to teach them about horse riding, rather than one on one coaches. “How to ride a horse?” is a very broad question. Many horse riders ask "how to sit still at the trot” or “how to stay upright at the canter ” These are specific questions from horse riders who are having riding problems. 

    Erin and Leanne Home feb 2012 085 Beginners are taught to sit up straight, keep their back straight and legs still, and never balance on the reins. Well, this is certainly the outcome horse riders want to achieve but it is impossible to achieve this without breaking it up and looking at what is required for each of these body parts to be independent.

    To be able to sit up straight on a horse for a number of minutes let alone an hour requires strength and endurance from all the stomach and back muscles. The core needs to be strong and engaged all the time. The lower back muscles need to be strong and coordinated with the abdominal muscles.

    The lower back joints need to be flexible but also very stable. These are the individual components of horse riding that are neglected and therefore not achieved. The end result is reflected in the horse riding posture. Weakness, poor balance, and instability all affect the horse riders' skills. 

    These core exercises teach riders how to find, test, and use their core muscles for horse riding. The stretches are specific to the movement required for riding. If you are having trouble riding, lack strength has had an injury, or are just starting out with riding then learning from an expert is the go. Have a look at the program and join my Applied Posture Riding Membership Program.

    I love teaching horse riders how to ride.

    Good luck and enjoy your riding Annette Willson.

    Look at yourself before you blame the horse.  

    How To Ride a Horse, an interesting topic.

  • The Applied Posture Riding Program

    What Is The "Applied Posture Riding" Program? 

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    This is a complete mentoring program for horse riders.

    You cannot fix your posture problems in the saddle.

    You need to, first, test for strength, length, and flexibility, you then need to train to reset your posture for riding and then start the process of transferring your new riding skills to the saddle. 

    It has been proven that unmounted, correct rider specific Movement Patterns will train you to be a better rider.  Once your posture has been reset you can apply this in the saddle.

    A balanced riding posture that has symmetry, core strength and independent isolation skills, is the goal every rider is targeting. Better skills allow you and your horse to enjoy riding. The fighting will stop and the fun will begin.

    You need a starting point, this requires self-testing and understanding your own posture problems. Once you have your problems sorted you can start your training program. By training your core and fixing your muscle imbalances out of the saddle you will correct your own little habitual muscle problems.

    Pilates will only train your core in "neutral spine" Riders need the skill and strength to use their core in "non-neutral spine".

    By training your core and fixing your muscle imbalances out of the saddle you will correct your own little habitual muscle problems.

    Every Rider has Muscle Imbalances. What are yours?

    Once you address them:

    • you will stop confusing your horse and block him with your asymmetry's 
    • you will be able to sit upright and engage your seat effectively
    • you will be able to apply your lower leg with consistent correct aids
    • you will stop using the reins for balance and allow your horse to move forward
    • jumping will become fun and safe as you stay with your horse over fences 
    Slumped and Upright Standing Posture

    The Applied Posture Riding Program will show how to identify your own muscle imbalances, your own weak areas, your own areas of stiffness and your own habits.

    Yes, we all have habits to be reset. Injury has a huge effect on your riding as does having a baby or just having a break from riding to live your life.

    Any asymmetry in your Posture will affect your riding.

    A dropped shoulder, twisted hips, a dominant hand, all affect your riding.

    The Core is the Basic Training For All Riders.

    Dressage is the Basic Training For All Horses.

    • Do you know if you have a weak core?  Yes! Do you know how to test it? No!
    • Do you suffer from lower back pain and been told to quit riding? Yes!
    • Do you know how to train yourself for riding? No!

    Correct Testing of all your muscles and then applying the correct movement patterns is what you need. Many riders are doing floor exercises and attending classes and still not changing their riding! Why? 

    • Exercises are not enough!
    • You need to have a starting point
    • You need to know your own  muscle imbalances
    • You need to know your own areas of weakness and stiffness
    • You need to know just how dominant or one-sided you are with your posturebefore and after APR
    • You will have habits and resting postures that affect your riding.

    Do you know what they are?.

    So Who am I?

    My name is Annette Willson. 

    I am a Physiotherapist. I am a retired elite rider and Functional Core Stability Training and Posture Training is my specialty.

    My program Applied Posture Riding is a complete program to train "The Fundamentals Of Riding With Your Core"

     You will learn:

    • all about the riding muscles function and anatomy
    • how to self-test your own muscles
    • how to do a core crunch
    • how to engage your core on demand
    • how to strengthen your core
    • how to use your core in daily life
    • how to train core for riding
    • how to train all your riding muscles
    • specific rider movement patterns
    • independent isolation for your seat, lower legs, and hands
    • floor, ball, and standing rider-specific exercises
    • finally, you will learn how to apply your new posture when riding

    So How Can You Buy My Applied Posture Riding Program?

    I have three different entry points and three different prices. You only need to choose one of these formats.

    1. The Applied Posture Riding E-Book  (Manual) Only.

    If you are on a budget and are happy to learn through reading and pictures then you have the option to buy the

    "Applied Posture Riding" E-Book (manual) as a stand-alone learning manual. 

    Once payment is complete you can download the E-Book as a PDF document. I offer full support via email to answer any questions.

     The purchase price is AU $102.30 (incl GST for Australian residents only)


    The Ultimate Learning Experience is in the Membership Mentoring  Program.

    Once you become an Applied Posture Riding Member you will have access to the program via a membership login. This mentoring program is the complete package offering step by step lessons from unmounted to applying your new skills in the saddle. The membership program includes the Ebook, all the videos, and a lot more content to enhance your learning.

    As a member you get.
    • The E-Book manual included.
    • All the Videos included.
    • The bonus education about posture and training included.
    • The rider videos transferring the training to the saddle.
    • Bonus videos about common rider problems.
    • Videos on how to fix common problems.
    • I will be continuing to add dressage and young horse training lessons.
    • I will also continue to add videos and info about injury and rehabilitation.
    • After Part 1and 2 have been established I have provided ongoing videos and support to continue your training.
    • You can contact me and ask any questions.
    • I am always available to teach and help I love what I do And I love the result riders have.
    • If you have any more qs just ask.
    • You can join via this link, scroll to the bottom of the page to see the join now button.  
    • Join The 12  Month Membership Program (and I have just extended this to 24months) and find out all the details of the program ($550 AUD)

     I am certain I can change the way you ride, if you want to discuss anything please contact me, I am happy to answer any questions.