To celebrate the launch of The Complete Pilates for Horses Programme, here’s a little look inside the book - A Comprehensive Guide to Pilates for Horses book and two exercises from the programme for you to try with your own horse.
What is Pilates?
Pilates is a conditioning system that increases core stability, strength and body awareness, redresses imbalances, and re-aligns the body from the inside out. It can improve posture, achieve a balance between strength and flexibility and relieve tension. It is popular with Olympic athletes and sportsmen from all disciplines. Developed by Joseph Pilates, an authority on movement and biomechanics, he continually developed and refined a programme of exercises and stretches based on the principal that a strong core supports the back and minimises the risk of muscular damage. Many of the Pilates principles can be applied to the horse. Core stability and strength are as important to horses as they are to riders. Maintaining stability, posture and balance can contribute to more effective training, improved performance and can reduce the risk of injury.
Strengthening vs Stretching
There are two main aims of the exercises in this book, strengthening and stretching. For a healthy body, it is important to balance strength and stability with flexibility, range of movement and suppleness.
Strengthening and Stability Exercises
As soon as we sit on the horse, we compromise his posture, balance, movement and expression, and we increase the strain on his joints, tendons, ligaments, fascia and muscles. It is therefore of paramount importance that we help to prepare the horse’s musculoskeletal system for ridden work.
This is true for every horse in ridden work as well as young horses about to be started or horses coming back into work after a period of time off. Contained within this book are 74 exercises which can be performed from the ground, in the stable or in-hand. These can help to improve core stability, lateral stability and balance, and will in turn help to protect the musculoskeletal system against injury as well as improve health and performance.
Core Muscles
Strong core muscles are important in protecting the back and body against injury, supporting good posture and improving expression and performance. These muscles switch on to stabilise the spine and body before every movement a horse makes. By performing specific exercises, the core muscles that make for good posture, a strong back and assist in carrying the weight of the rider, can be strengthened. Strong balance and lateral stabiliser muscles are important in protecting the limbs against torsional injuries when turning, moving sideways and crossing uneven terrain. By performing specific lateral stabiliser exercises, such as the weight transfers, challenging the balance and lateral exercises illustrated in this book, these muscles can be strengthened and help to improve balance, straightness and strengthening the limbs and body.
Core strengthening exercises can be invaluable as part of a rehabilitation programme following injury. Using specific exercises to target and stimulate weak or injured muscles can be particularly useful. Following permission from your vet, any well qualified therapist will be able to advise on an individually designed programme of exercises.
Suppleness and Stretching Exercises
Good suppleness within the body is not just about the elasticity of muscles to allow for movement. Joints, joint capsules, tendons, ligaments and fascia need to be healthy, mobile, well-lubricated and hydrated to allow a full range of movement. Suppleness and stretching exercises help to maintain range of movement within all these anatomical structures, maintain and improve flexibility, and help to keep the horse injury free. Vets and therapists are becoming increasingly aware of the advantages of stretching and many sports therapists perform stretching as part of their treatment. Maintaining a healthy musculature, flexibility and suppleness is an important factor in reducing the risk of muscle, tendon, ligament and joint damage. Muscles which have an ability to fully elongate are automatically more supple, therefore stretching is an important aspect of lengthening the muscle fibres and can help reduce injury by lessening the tension on joints, tendons, muscles and ligaments. Tendons are significantly less elastic than muscles and are dependent on the elasticity of the body of the muscle itself - another good reason for keeping muscles in tip top condition!
Proprioception (body spatial awareness), co-ordination and balance are all vital to good performance. If improvements are made to elasticity, flexibility, range of movement and reflex response time, then the reaction speed of movement is increased resulting in better co-ordination. Stretching also improves the circulation of blood and lymphatic fluids allowing more oxygen and nutrients to enrich the muscles, and for the toxic by-products of metabolism to be removed more efficiently – an important factor in preventing fatigue and reducing recovery time. Types of Stretching There are 4 main types of exercises in this book.
Types of Stretching
There are 4 main types of exercises in this book
1. Active Movements are within the mid-range of joint movement, encouraged by the handler but performed with active muscular involvement by the horse. Active movements can be performed ridden, in-hand or with the use of carrots or other treats.
2. Active Stretches require active muscle contraction from the horse to move the body parts and create the stretch himself. Active stretches can be performed during ridden or groundwork exercises, and also with the use of carrots. This type of stretch can be performed before or after work. To truly be an active stretch rather than just an active movement, active stretches usually involve achieving a position close to the end range of movement.
3. Passive Movements are performed by a handler, within the mid-range of joint movement and without any active muscular involvement from the horse.
4. Passive Stretches are performed by a handler, with no active involvement from the horse. A passive stretch usually involves holding a position close to the end range of movement. The horse needs to be relaxed and confident to achieve these stretches. You will always get a larger range of movement after exercise when the muscles are warmer compared to before. Cold connective tissues which have low blood saturation can be more susceptible to injury; therefore it is absolutely vital that the horse is warm. Never attempt to stretch cold muscles.
“In my opinion, helping our horses to be able to do their role easily and comfortably, whether this is as our fellow athlete and friend, or as our companion, should be part of our responsibilities in the care of our horses. This book should help owners, handlers, riders, trainers and equine practitioners who are aiming to improve this for our horses.” Dr Rachel Murray MA VetMB MS PhD Dip ACVS Assoc ECVDI MRCVS
“Gillian brings the benefits of Pilates to our horses. The book is easy to follow and you can choose the exercises your individual horse requires. Not only will your horse benefit from the physical exercises, but you will also find mental benefits for them as relaxed muscles lead to relaxed minds. I also like the way that working with your horse in this way will improve your bond and connection. We are all striving for happy athletes and to build a special connection. This book will help you with this quest.” Laura Tomlinson MBE, Olympic medallist.
The Complete Pilates for Horses Programme is an invaluable resource for all horse owners. All the exercises detailed in the programme have been used by me for many years and I've seen the amazing results that can be achieved first hand and why I have put together this comprehensive programme to help you embark on your own Pilates for horses journey.
This is what you get when you purchase this fabulous programme.
A Comprehensive Guide to Pilates for Horses Book
Study this detailed spiral bound book and understand each of the 74 Pilates exercises. Divided into 10 chapters, each one targets a different area of the body.
Each of the non-ridden exercises is described in detail with the aims and objectives, plus clear and easy to follow step-by-step instructions.
Video Tutorial Course
Watch Gillian as she demonstrates each of the 74 Pilates exercises in bitesize video tutorials.
Gain a valuable insight into how these strengthening and stretching exercises affect the horse’s body.
Follow Gillian’s advice to ensure you perform the exercises correctly and your horse will gain all the benefits of doing these Pilates exercises.
Online Exercise Selector
To ensure you and your horse get the most from this programme, we have put together a useful and easy to use Online Exercise Selector. Simply select which areas you would like to work on and it will recommend which exercises are best for your horse and help you put together a targeted exercise programme.
Take a look at the Online Exercise Selector demo
12 Week Pilates Exercise Planner
This workbook will guide you through an assessment of your horse, help you choose the right Pilates exercises and keep you inspired and motivated as you incorporate them into your daily routine. Monitor and record the changes in your horse, make notes and much more.
Exercise 1: Neck Crest Release
This is a gentle passive stretch and myofascial release technique for the neck that promotes suppleness and comfort and awareness in the muscles, fascia, tendons and ligaments of the top line of the neck.
Aim
■ To help reduce tension and release the top line muscles and fascia of the neck.
■ To promote relaxation.
How to do it
1. Place your hands on top of the horse’s neck about 10cm apart. Take a moment to relax yourself and allow the horse to relax.
2. Then starting at the top of the neck, gently and slowly pull the crest towards you with one hand and push is away from you with the other. Repeat the actions with your hands doing the opposite motion.
3. Keep an eye on the horse to judge his reaction. He may well lower his head in a demonstration of relaxation and enjoyment. Try increasing the pressure and reducing your speed to see how he reacts.
4. Move 5cm down the neck and repeat the motion in the new position. Repeat this pattern until you have worked down the entire length of the neck.
How much to do it
■ Spend up to 5 minutes with this mobilising muscle exercise.
■ Aim to do this exercise once a week.
■ Doing this exercise every day would be too much so limit yourself to a maximum of 3 times a week.
When not to do it
■ If your horse obviously objects to this technique.
■ If your horse has had trauma or injury to the neck, consult your physiotherapist or vet to find out when it would be appropriate for you to start this exercise.
Good For
■ Promoting relaxation of the top line muscles of the neck.
■ Particularly useful for dressage horses, this exercise can be used as part of a warm- down routine or after a hard work out or competition.
■ Horses with a short tight neck and those that prefer a high head carriage.
■ Encouraging suppleness within the neck.
■ Helping reduce or prevent the development of adhesions, Encouraging suppleness within the neck.
■ Helping reduce or prevent the development of adhesions, knots and tension within the neck.
Tip
■ It is useful to do this exercise after the horse has had a hard work out and particularly if he has been tense in his neck.
Exercise 2: Lateral Spinous Rock
Horses have evolved to run forwards not necessarily move sideways. Often horses are weak in terms of lateral balance. As well as improving suppleness and comfort within the back, this whole horse passive movement can really help to develop lateral balance and lateral spinal flexibility.
Aim
■ Promote lateral mobility and suppleness within the thoracolumbar spine.
■ Stimulate core muscles including the thoracic sling, abdominal, deep vertebral and lateral stabiliser muscles.
How to do it
1. Ensure your horse is standing well and roughly square.
2. Stand facing the girth line.
3. Place both hands on the withers, marked by the number 1 in the bottom picture. Take a moment for the horse to get used to your touch, focus on your posture, energy and breathing.
4. Imagine the movement initially then gently push the withers away from you using the heel of your hands then pull them back towards you using your fingertips.
5. Slide your hands a couple of centimetres down his spine and repeat the push-pull motion in increments all the way down the back until you reach the pelvis (tuber sacrali). Positions marked numbers 1 – 5 along his back.
6. Try to get into a rhythm with this movement to encourage the body to sway side to side.
How much to do it
■ You can spend 2-3 minutes doing this gentle suppleness movement.
■ Start with 3 push-pull cycles in each position along the spine.
■ Make sure you do this exercise equally from both sides of your horse.
■ Perform at least once a week to help maintain mobility or whenever you feel it is required.
Good for
■ Improving suppleness and flexibility of the back.
■ Stimulating the thoracic sling and abdominal muscles which are so important in maintaining correct posture.
■ Horses which have restricted back movement particularly seen when walking, bending and performing lateral work.
Tips
■ Try to develop a rhythm with this exercise it will really help the horse to enjoy it!
■ If your horse is particularly, tall try standing on a stool.
The aim of the exercises in The Comprehensive Pilates for Horses Programme are to help improve and maintain good equine posture, core strength, muscle condition, body awareness, control and balance.
This programmes gives you everything you need to confidently start using these hugely powerful and effective exercises that will make a real difference to your horse’s comfort, performance and well-being.
When performed correctly and on a regular basis, you will soon start to see and feel the changes in your horse’s body reflected in your ridden work. Enjoy your Pilates for Horses journey - it will be worth it!
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