web analytics

Good stretches for leg sore-ness after horse riding lessons?

by admin on November 23, 2009

I just had my first horse-back riding lesson and she had me try to do some posting without stirrups, wow is it ever hard! Any way, now im really sore and need some stretches to help…got any? Thanks! Any advice about first lessons are great!

Depends on which part of you is sore!

No stirrups work, I would guess inner thighs and hip flexors. Try a pigeon stretch: from a plank position, bring one knee up and angle the lower leg across your body. Like this: http://www.womansday.com/var/ezflow_site/storage/images/media/galleries-slideshows/yoga-for-everyone/yoga-for-your-hips-pigeon-pose-variation-i/47626-1-eng-US/Yoga-for-Your-Hips-Pigeon-Pose-Variation-I_slideshow_image.jpg
Lower your upper body down on your elbows and breath deeply into the stretch. Repeat with the other leg.

Also try standing, place one angle across the opposite knee. Bend the knee and lean forward to balance. See if you can get low enough to put your fingers on the ground.

The stair stretch is a good one for your heels/calfs, as others have mentioned.
For a stiff lower back, try laying on a tennis ball. It sounds stupid, but place the ball under the stiff parts of your back and lower your weight slowly, shifting the ball in circles with your weight. It feels like a deep tissue massage.

For shoulders (I hold mine tense when I work no stirrups and they tend to be stiff), sit on your knees, place your arms in front of you and bow backwards, pushing forward with your palms as your weight settles back.
Or, go on hands and toes (plank position. shift your weight to one arm and slide the other underneath it (palm up) until your shoulder is on the floor. With your legs still extended, drop your knees to the ground and reach your other arm straight up from the shoulder. This will loosen your shoulders and stretch your spine. Repeat on the other side.

The looser you are, the more easily you’ll find things like no stirrups work. In my experience, the absolute best substitute for riding is a really good yoga or pilates class so if you’re financially limited in lessons, a good yoga dvd can go a long way.

Leg Stretches

Previous post: Suggestions for good leg stretches?

Next post: why is it that in competitive cheerleading you use your left leg for the stretches, and stand on your right?