Improve your seat and enhance your riding experience
Through clear explanations and photos of each exercise, The Rider's Fitness Guide to a Better Seat helps you achieve a good basic position that is centered, aligned, balanced, and relaxed. An improved seat will help you eliminate back pain and post-riding soreness, lessen fatigue, enjoy riding more, minimize the risk of injury, and improve your performance. Inside you'll find:
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Three full exercise routines for beginner, intermediate, and advanced fitness levels, all requiring just minutes a day
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Exercise programs that do not require special equipment, so you can do them at home, in the barn, or on the go
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A lay-flat, spiral-bound format and two free tear-out workout guides for take-anywhere convenience
After just ten days on the beginner program, you'll feel a difference in your seat; after a month on the intermediate program, you'll have a "new" seat; the advanced program offers lifelong maintenance to ensure your continued riding pleasure and improved performance.
Auflage
Sprache
Verlagsort
Verlagsgruppe
Turner Publishing Company
Zielgruppe
Maße
Höhe: 234 mm
Breite: 163 mm
Dicke: 18 mm
Gewicht
ISBN-13
978-0-470-13743-7 (9780470137437)
Schweitzer Klassifikation
Jean-Pierre Hourdebaigt, author of Equine Massage: A Practical Guide, Second Edition (Howell Book House), is a Licensed Massage Therapist. During twenty-five years of practice, he has worked with riders of all ages and levels, many with chronic back problems. In this unique book, he uses his knowledge of riders and horses to show weekend riders and serious equestrian competitors how to improve their seat.
List of Figures.
Preface.
Acknowledgments.
Introduction.
1. Components of a Good Seat.
Developing a Good Seat.
Finding Your Center of Gravity.
Finding Your Center of Gravity:The Rocking Exercise.
Maintaining Your Balance with the Horse.
Achieving Symmetry and Balance in Riding.
Conclusion.
2. Human Anatomy.
Skeleton.
Musculature.
The Core Muscles.
3. Proper Breathing Techniques.
Breathing Muscles.
Taking a Full Breath.
Strengthening Breathing Exercises.
The Full Breath Exercise.
The Diaphragm Breathing Exercise.
Breathing and Body Alignment.
4. Postural Alignment Self-Tests.
First Self-Test:The Standing Test.
Evaluating Your Overall Body Alignment.
Checking Your Lower Back Alignment.
Evaluating the Alignment of Specific Body Parts.
Second Self-Test:The Walking Test.
5. Stretching Tips and Suggestions.
Benefits of Regular Stretching.
Physical Benefits.
Cerebral Benefits.
When to Stretch.
The Stretch Reflex.
What to Stretch.
How to Stretch.
The Easy Stretch.
The Deeper Stretch.
Mentally Counting a Stretch.
Overall Benefits of Stretching.
6. Exercise Tips and Suggestions.
Benefits of Regular Exercise.
When to Exercise.
How to Exercise.
Staying Focused When You Exercise.
Physical Benefits of Exercise.
7. Warm-Up Exercises.
Walking on the Spot Exercise.
Starting Position.
The Exercise.
Advanced Version of Walking on the Spot Exercise.
Scissor Feet Exercise.
Starting Position.
The Exercise.
Arm Twist Exercise.
Starting Position.
The Exercise.
Advanced Version of Arm Twist Exercise.
Conclusion.
8. Core Muscle Exercises and Stretches.
Strengthening Exercises for the Core Muscles.
Abdominal Muscles Exercise.
Advanced Version of Abdominal Muscles Exercise.
Back Muscles Exercise.
Stretches for the Core Muscles.
Abdominal Muscles Stretch.
Back Muscles Stretch.
9. Upper Body Exercises and Stretches.
Strengthening Exercises for the Upper Body.
Neck Exercises.
Shoulder Exercises.
Mid-Back Extension Exercise.
Stretches for the Upper Body.
Neck Stretches.
Shoulder Stretches.
10. Lower Body Exercises and Stretches.
Strengthening Exercises for the Lower Body.
Hip Exercises.
Leg Exercises.
Stretches for the Lower Body.
Hip Stretches.
Leg Stretches.
11. General Coordination Exercises.
General Extension Exercise.
Starting Position.
The Exercise.
General Flexion Exercise.
Starting Position.
The Exercise.
The Twist Exercise.
Starting Position.
The Exercise.
Advanced Twist Exercise.
The Bridge Exercise.
Starting Position.
The Exercise.
Knee Squeeze Exercise.
Starting Position.
The Exercise.
12. Beginning Exercise Program: The First 10 Days.
Breathing Exercises.
Warm Up Your Body.
Core Muscles Workout.
Upper Body Workout.
Lower Body Workout.
Beginning Exercise Program Chart.
13. Intermediate Exercise Program: The Next 20 Days.
Warm Up Your Body.
Upper Body Workout.
Lower Body Workout.
14. Advanced Exercise Program: Ongoing (Maintenance) Period.
Warm Up Your Body.
Maintenance of Your Back Core Muscles.
Maintenance of Your Anterior Core Muscles.
Maintenance of Your Torso Muscles.
Maintenance of Your Leg Muscles.
15. Preventing Soreness.
Spine and Limb Soreness.
Shoulder Soreness.
Figure Eight Exercise.
Leg Cramping.
Leg Cramp Stretch.
16. Conclusion.
Appendix: Suggested Readings.
Books.
Index.
About the Author.
About Massage Awareness.
Take-along Exercise Guides.
