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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.
Arm Twist Exercise.
Advanced Version of Arm Twist Exercise.
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.
General Flexion Exercise.
The Twist Exercise.
Advanced Twist Exercise.
The Bridge Exercise.
Knee Squeeze 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.
14. Advanced Exercise Program: Ongoing (Maintenance) Period.
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.
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