The Rider's Fitness Guide to a Better Seat

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ISBN: 9780470137437 | 0470137436
Cover: Paperback
Copyright: 12/26/2007

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With three full exercise routines for riders at beginner, intermediate, and advanced fitness levels, this guide helps you achieve a good basic riding position that is centered, aligned, balanced, and relaxed. There are clear explanations and photos of each exercise plus three tear-out workout guides, so you can exercise anywhere. An improved seat enhances your riding experience, helps eliminate back pain and post-riding soreness, lessens fatigue, minimizes the risk of injury, and improves your performance.

List of Figures	p. ix
Preface	p. xiii
Acknowledgments	p. xv
Introduction	p. 1
Components of a Good Seat	p. 3
Developing a Good Seat	p. 3
Finding Your Center of Gravity	p. 4
Finding Your Center of Gravity: The Rocking Exercise	p. 8
Maintaining Your Balance with the Horse	p. 11
Achieving Symmetry and Balance in Riding	p. 12
Conclusion	p. 12
Human Anatomy	p. 15
Skeleton	p. 15
Musculature	p. 18
The Core Muscles	p. 21
Proper Breathing Techniques	p. 25
Breathing Muscles	p. 26
Taking a Full Breath	p. 26
Strengthening Breathing Exercises	p. 27
The Full Breath Exercise	p. 21
The Diaphragm Breathing Exercise	p. 29
Breathing and Body Alignment	p. 30
Postural Alignment Self-Tests	p. 33
First Self-Test: The Standing Test	p. 35
Evaluating Your Overall Body Alignment	p. 35
Checking Your Lower Back Alignment	p. 38
Evaluating the Alignment of Specific Body Parts	p. 38
Second Self-Test: The Walking Test	p. 39
Stretching Tips and Suggestions	p. 43
Benefits of Regular Stretching	p. 43
Physical Benefits	p. 43
Cerebral Benefits	p. 44
When to Stretch	p. 45
The Stretch Reflex	p. 45
What to Stretch	p. 45
How to Stretch	p. 45
The Easy Stretch	p. 46
The Deeper Stretch	p. 46
Mentally Counting a Stretch	p. 48
Overall Benefits of Stretching	p. 48
Exercise Tips and Suggestions	p. 49
Benefits of Regular Exercise	p. 49
When to Exercise	p. 50
How to Exercise	p. 50
Staying Focused When You Exercise	p. 51
Physical Benefits of Exercise	p. 51
Warm-Up Exercises	p. 53
Walking on the Spot Exercise	p. 53
Starting Position	p. 54
The Exercise	p. 54
Advanced Version of Walking on the Spot Exercise	p. 56
Scissor Feet Exercise	p. 58
Starting Position	p. 58
The Exercise	p. 58
Arm Twist Exercise	p. 59
Starting Position	p. 59
The Exercise	p. 59
Advanced Version of Arm Twist Exercise	p. 61
Conclusion	p. 62
Core Muscle Exercises and Stretches	p. 63
Strengthening Exercises for the Core Muscles	p. 64
Abdominal Muscles Exercise	p. 64
Advanced Version of Abdominal Muscles Exercise	p. 66
Back Muscles Exercise	p. 67
Stretches for the Core Muscles	p. 68
Abdominal Muscles Stretch	p. 68
Back Muscles Stretch	p. 69
Upper Body Exercises and Stretches	p. 71
Strengthening Exercises for the Upper Body	p. 72
Neck Exercises	p. 72
Shoulder Exercises	p. 77
Mid-Back Extension Exercise	p. 82
Stretches for the Upper Body	p. 83
Neck Stretches	p. 83
Shoulder Stretches	p. 88
Lower Body Exercises and Stretches	p. 93
Strengthening Exercises for the Lower Body	p. 94
Hip Exercises	p. 94
Leg Exercises	p. 96
Stretches for the Lower Body	p. 100
Hip Stretches	p. 101
Leg Stretches	p. 104
General Coordination Exercises	p. 109
General Extension Exercise	p. 109
Starting Position	p. 109
The Exercise	p. 109
General Flexion Exercise	p. 110
Starting Position	p. 110
The Exercise	p. 110
The Twist Exercise	p. 111
Starting Position	p. 111
The Exercise	p. 112
Advanced Twist Exercise	p. 112
The Bridge Exercise	p. 113
Starting Position	p. 113
The Exercise	p. 114
Knee Squeeze Exercise	p. 115
Starting Position	p. 115
The Exercise	p. 116
Beginning Exercise Program: The First 10 Days	p. 117
Breathing Exercises	p. 117
Warm Up Your Body	p. 118
Core Muscles Workout	p. 118
Upper Body Workout	p. 119
Lower Body Workout	p. 119
Beginning Exercise Program Chart	p. 120
Intermediate Exercise Program: The Next 20 Days	p. 123
Warm Up Your Body	p. 123
Upper Body Workout	p. 124
Lower Body Workout	p. 125
Advanced Exercise Program: Ongoing (Maintenance) Period	p. 129
Warm Up Your Body	p. 129
Maintenance of Your Back Core Muscles	p. 130
Maintenance of Your Anterior Core Muscles	p. 130
Maintenance of Your Torso Muscles	p. 130
Maintenance of Your Leg Muscles	p. 131
Preventing Soreness	p. 133
Spine and Limb Soreness	p. 133
Shoulder Soreness	p. 134
Figure Eight Exercise	p. 135
Leg Cramping	p. 137
Leg Cramp Stretch	p. 137
Conclusion	p. 139
Suggested Readings	p. 141
Books	p. 141
Index	p. 143
About the Author	p. 151
About Massage Awareness	p. 153
Take-along Exercise Guides	p. 160
Table of Contents provided by Ingram. All Rights Reserved.

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The Rider's Fitness Guide to a Better Seat

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