THE BENEFITS OF PILATES FOR RIDERS Author: Carol O'Donnell Wilson
I use Pilates techniques when teaching my Centered Riding students, and to cross-train for my own riding. I first began Pilates taking Pilates training about 8 years ago, as a way to increase my strength and flexibility. Later, after sustaining some physical injuries, I discovered the benefits of Pilates as physical therapy. In the course of my Pilates exercise journey, I realized that Pilates is also great cross-training for Centered Riding! Pilates -What Is It? Pilates (pronounced Puh- LAH - teez), founded by Joseph Pilates, has been described as a combination of Nautilus (weight training) and Yoga. Pilates exercises develop "core" muscles of the abdomen, and increase flexibility and strength in the arms, legs and supporting muscle groups. Pilates is used world-wide by physical fitness experts and athletes. Pilates is also used as rehabilitation and therapy for physical injuries. Some Pilates exercises are done on an exercise mat; some are done using the Pilates Reformer apparatus. There are also a number of other exercise aids and devices that can be used for Pilates training. Build Core Strength Pilates helps build core strength, a common need in many riders, especially women. Without some form of exercise, our abdominal muscles may become weak, particularly as we age. As a result, when we get on a horse, our posture may not be as good as it could be if we had proper muscle tone. Weak abdominal muscles can allow our lower back to hollow and the top of our pelvis to tip forward, which can make it difficult to have good posture in the saddle. With Pilates, strength building starts from the person's "core" or deep abdominal muscles. All muscular effort begins here from this "powerhouse" of strength. For riders, core strength allows us to have better control of our back, pelvis, and posture. As Centered Riders, we can more easily align our "Building Blocks" with Pilates training. It's also a great way to get in touch with your "center". As we progress to more advanced riding, Pilates training gives more specific control for use of seat, center and breath to cue the horse. Improve Breathing Technique Pilates also helps teach a rider how to breathe well. You'll learn better how to breathe using your diaphragm to pull air into your lungs, while maintaining muscle engagement in the core area. As we age, typically our breathing quality deteriorates, so Pilates can encourage good breathing habits for our health, and for our riding! You'll learn rhythmic breathing, in tune with your body's movements. This in turn, can be applied to how horse's move. We'll ride better if we can breathe in tune with our horse's movements - another cross training benefit from Pilates work! Improve Your Body Awareness and Sense of Feel I recommend Pilates done on a Pilates Reformer apparatus, where initial exercises are done lying on your back. This allows us to find correct spinal posture or "neutral" spine, and then builds strength to support this posture, which can carry over to your riding. In addition, lying on your back, moving legs and arms, takes us out of our habits of normal movement. This non-habitual movement gives us more body awareness and improves our perception of movement and location of our body parts in a given space (proprioception). These skills can translate into improving our awareness and feeling of how our body moves and functions on a horse, as well as what the horse's body is doing, as we ride. Improve Fitness and Flexibility for Riding If weather or your busy schedule keeps you from riding as much as you'd like, Pilates can be excellent cross-training for riding. The toning and breathing practice, in addition to stretching and strengthening, will help you stay in better shape for when you do have time to ride. Suggestions for Getting Started If you'd like to start learning Pilates, I recommend finding a trainer who is certified in Pilates training. A good trainer can give you instruction on how to engage your core muscles and how to breathe properly, in addition to basic safety information. I'd also suggest starting with the Pilates Reformer apparatus, which your Pilates trainer may have at their facility. The Reformer provides both support and resistance for the person using it, and in my opinion it's a great way to start. I know of a few people who started with Pilates mat classes and were discouraged because they didn't have the core strength to keep up. Start at a level you can manage for your own strength and fitness. Lessons with a personal Pilates Trainer can get you on the road to better breathing, centering, flexibility and strength - great cross-training to be a better rider!!
