Tag Archives: advice

Horse Jobs

Being a groom – Careers advice 

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You love horses and really want to work with them? Lets look at being a professional groom

As a groom, you would:

  • provide food and water for horses
  • replace and move baled and bagged bedding and feed
  • clean equipment such as saddles and bridles
  • clean, brush and sometimes clip, horses’ coats
  • muck out stables, sweep yards
  • Possibly set up jumping courses, move poles etc
  • watch out for changes in the condition of horses and report problems
  • treat minor wounds, change dressings and give certain medications
  • follow instructions from vets when treatment is needed.
  • You may also be responsible for exercising the horses each day.

If you work with show jumpers or race horses, you will prepare them for events, and may accompany them. In studs and breeding yards you will work with stallions, mares and foals, and may help vets to deliver foals. In riding schools you may greet clients, lead riders out on foot, and accompany them on horseback.

Grooms who work with competition or racehorses will get many opportunities to travel both in the UK and abroad. This can lead to a very exciting job if you are part of a professional team; there is no greater buzz than seeing the horse that you love and care for winning a race or a medal! As a groom you can also work in a stud with stallions and mares, which is really exciting in the spring time when the foals are born.

Hours

You would usually work 40 hours a week, including early mornings, late nights and weekends. Overtime is often available, and you may be able to do part-time work, casual work or work on a freelance basis.

You would need to be prepared to work in cold, wet and muddy conditions, and you would wear protective clothing and footwear.

Income guide

Starting salaries for unqualified grooms can be around £10,000 a year.

Qualified grooms can start at around £12,000 a year.

Experienced grooms can earn £16,000.

Some employers may provide you with accommodation and food. Some may also offer free stabling for your own horse along with riding lessons.

Figures are intended as a guideline only.

Entry requirements

You may not need formal qualifications to work as a horse groom. Experience of working with horses is valuable and could give you an advantage and help you find work.

Volunteering or looking for temporary work in a stable can be a great way of getting some experience. It also shows employers that you are keen to work with horses and learn more about the industry. It can help you to meet new people and make contacts that may be useful when you start to look for paid work.

Horse Advice

Don’t chase your tail – try a circle

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A Circle is probably the hardest thing you’ll ever master?  Well possibly! LOL

 

When you are trying out a horse which you are interested in purchasing be sure to test out circles, concentrate on the feel of one circle and then change direction. Does the horse feel different on one rein to the other.  If so when you return to straight line riding change your diagonal from one side to the other and back again.  Does the horse change you onto his more comfortable diagonal? How different is the horse on either side and could this be lack of training or an indication of something else?  Professional trainers will ensure that the horse works towards being supple and in balance on both reins and can help you correct asymmetric muscle strengths. So always take advice from someone who understands the causes of asymmetrical going in a horse before committing to buying as there could be underlying confirmation of injuries causing the noticeable difference in going.

 

What exactly is a circle?

An accurate description of a circle? A circle is a continuous curve where the horse maintains inside bend and energy throughout, with an even arc through the four quarters of the movement and a seamless exit into the next movement

What To Look For

When a horse is on a circle it should be bending into the direction of the circle. Circles help to get the inside hind leg to push through and activate the horse from their hindquarters whilst at the same time encouraging balance, suppleness and rhythm throughout their entire body. Whilst on a circle the horse should remain tracking up, with their head level and not tilting. The horse should have a slight bend to the inside, just enough so that the rider can see the corner of the inner eyelash, as a guide if you can see the whole eye and side of the horses face you have too much bend.

Broadly speaking – Asking For A Circle

To ask a horse to circle will require several aids in varying degrees.

The inside rein asks for a slight amount of bend, to enable the horse to be looking into the direction it is moving in.

Concurrently the outside rein controls how much inside bend you have and it also controls the speed. The outside hand

The riders inside leg should remain on the girth, from here it encourages the horse forwards as well as asking the horse to bend around it.

The riders outside leg moves back one to two inches to be behind the girth, it is the outside leg which helps to prevent the horse from falling out too wide.

The rider should turn through their upper body so that their shoulders follow the horses shoulders and their hips follow their horses hips. This allows the rider to be following through with the horse on the circle.

There are very subtle ancillary movements through the body which all happen together and each one will affect how well the others synchronise.  But if you can tune in to what you are doing, where your weight is, the space you have created up through your body on the inside of the movement which will allow the horse to come up and under you as be bends into the circle movement and the stability of the outside of your body to hold the movement and can feel each part is connected to the other you will be halfway there!

Accurate Riding Of A Circle

To ride an accurate circle takes time and practice. Good judgment of the height and width of the circle you have ridden are essential for assessing accuracy. Start off by placing cones at key points around your circle, imagine your circle as a clock face and place your cones at 12, 3, 6 and 9 o’clock respectively, this will mark out the four main quarter points of your circle, which allows you to curve around them. It is useful to start your circle off at a school marker, this will not only help to prevent drifting off course, but will also give you an exact place to start and finish. Practice different sized circles using the measurements of the school to create exactly accurate circles.

When To Use Circles

Once different sizes of circle have been mastered then you can ride them to balance a horse, prepare a horse for a transition or for some lateral work, help to slow down a horse who is rushing and also ride half circles to change the rein. Half circle exercises include a half 10 or 15 meter circle that returns to the track to change the rein. Two half 10, 15, and 20 meter circle that form a S shape. You can also add circles into the loops of a serpentine, to either end of a five meter loop, and to figure of eights.

If you are having problems with circles at home ask your trainer to check your position and way of riding, quite often it is your own mis-balance that causes the horse to fall in (or out) on a circle.  Your trainer can explain how you can ride circles better to help keep your horse in balance.

 

 

Stallions At Stud

6 Tips for Picking Out Awesome Freestyle Music for Your Horse

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Don’t freewheel …Freestyle instead

1. Know your horse’s ideal BPM (beats per minute)

2. The average horse has the following BPM:

•   Walk 90-106 BPM

•   Trot 138-160 BPM

•   Canter 96-108 BPM

3. Pick music that matches your horse’s BPM within 4-6 BPM range.

(For example if your dressage horse has a canter of 104 BPM, choose music that is between 100 BPM and 108 BPM)

4. Choose music that has a very clear downbeat. (You’d tap your toe to the downbeat.)

5. If you CAN’T tap your toe or clap your hands easily to the beat of the music, it’s not great freestyle music!

6. Choose freestyle music that will help you achieve your horse’s ideal tempo.

For example: If your horse is a bit on the lazy side, choose an upbeat and energetic piece of music that will help YOU ask for more energy. If your horse is hot or nervous, choose freestyle music that will help you feel calm and steady as well as help your horse with rhythm and relaxation.

Here are the facts – Thanks to British Dressage

There has been no stopping the popularity of the freestyle dressage to music test, also known as a kür, since Goodwood CDI hosted the first one at international level in 1979. There is even a separate set of individual medals up for grabs at the Olympics, World and European Championships for this crowd-pleasing form of the sport.

If you want to have a go, it is worth watching a few kürs to give you an idea of what works and doesn’t. Marks are awarded in a different way to ordinary tests. There are two categories: technical and artistic.

The freestyle test sheets tell you the compulsory movements required at the different levels and these are available through our Online shop.

To play copied music in public, you must have a music licence. You can arrange this by completing and returning both a music sub-licence agreement and a music licence record form to:

Michelle Garland, British Dressage,  Meriden Business Park Copse Drive, Meriden West Midlands CV5 9RG

Michelle will then send you stickers, which you need to put on your freestyle tapes/CDs to fulfil the licence agreement. This allows you to use any music from the record labels listed on the Phonographic Performance Ltd (PPL) repertoire list.

Follow this link to access the PPL online search facility.

2014 PPL Licence

There is no charge for this service if you are a BD member. If you are not a member, you can become a BD music member for £36 per year or £25 if you are a riding club member. Contact Michelle Garland (tel: 0247 669 8832) for more information.

You can put your own test and music together or you can pay a professional to help you. It is a good idea to take two CDs or tapes with you to shows in case there is a problem with one. Check with the organiser whether they have any requirements; at international shows, organisers like two different mediums, such as a mini disc and CD.

You need to give the organiser one CD or tape marked with your name and that of your horse. It needs to be ready to start at the right place with a note as to whether this is at the halt or at the position outside the arena where you will give a signal.

Rock and Roll guys. Horse Scout has a number of Dressage trainers and instructors who would, I am sure, be only to pleased to help you put your test and the music together with you and your horse! Good Luck.

Horse Advice

Horses mutually groom each other…do you let your horse groom you?

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Making your horse your best friend

Mutual grooming is an excellent way to bond with your horse.  Obviously you don’t need to use your teeth! You can use a dandy or body brush!

When horses are turned out together it is often possible to find two horses mutually grooming each other. This usually involves two horses standing in a way that they can both scratch each others withers at the same time. One horse generally starts the scratching and the other horse seems almost unable to resist the urge to return the favor. Is this where the expression, “I’ll scratch your back while you scratch mine” came from?

Horses living in the wild have a natural pecking order within their herd. Top horse is the stallion, closely followed by the alpha mare and so it goes all the way down to the least dominant mare, who tends to get picked on by everyone.

Domestic horses sharing a paddock will often show herd-like behaviour…there’s usually one or two dominant horses who boss the others around. If there’s some choice grazing or feed going, the dominant ones will grab it first, chasing the others away.

Bonds are often formed within the herd between pairs of horses. Feral horses tend to bond with others who are roughly their age and dominance rank, while domestic horses will bond with whoever they are sharing a paddock with, once they get to know them.

Horses often start by scratching each others withers but will move up and down each others body, not only rubbing with their strong upper lip but also using their teeth to both scratch and to gently nip.

It is always interesting to watch two horses scratching like this to observe how they interact. Many horses seem to both agree on the amount of pressure, while others will increase the pressure and nipping until offending the other horse who generally leaves.

So why do horses do it? What purpose does it serve?

It’s actually an important social aspect of a horse’s life, it helps develop bonds and has also been observed as an ‘appeasement’ gesture after two horses have been involved in a bit of an argument. In other words, it helps reduce the tension.

Often when a young horse is being groomed by a human the horse will also turn and try to groom the human back. I have seen some people who allow this, some who hold out their hand for the horse to scratch and others who teach the horse to enjoy the grooming without returning the favor to the human. Which do you encourage?

 

 

Horse Advice

Going round In Circles – Without getting dizzy

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Everyone who has ridden a dressage test knows the cold sweat that centre line encourages.  Riding a horse in a straight line is easy if you know how to go round in a circle.

There’s no need to get dizzy…. get direction

Do you manage a close approximation or an accurate set of 4 arcs joined exactly on the quarter points when you ride a circle?

What happens as you leave the security of the boards and turn into your circle? For the unwary and the unprepared your horse will fall off the track and onto his inside front leg and this will doom your circle to be ovoid ….or even rather square as he swings his quarters out and away!

Testing your circles out.

Having someone on the ground is very helpful.  If you are with a trainer they can watch how you are riding and point out what you are doing and how you could improve the accuracy and effectiveness of your circles.  Its so easy to fool yourself but a good instructor will quickly pick up on how your riding is affecting your circles.

During your sessions you and your trainer can work on using circles to improve everything from transitions to trotting down that all important centre line.

Have you ever actually tried it yourself on your feet?

Walk then jog in circles (you can do this when no one is watching or you can let people know exactly how eccentric you really are! )

Walk in an arc one way and then move into the opposite arc.  Be aware of how you use your balance, and your weight to achieve the change in direction.  Do this at greater speed and see how smoothly you can do this without falling into the movement and loosing your balance.  Go round in a circle and decrease the dimensions noticing all the time how and where your weight is. Shift your body change where the tensions are change where the weight is in your body.  Push off with your outside leg and then change to pushing off with your inside leg.  Turn your shoulders into the circle then turn them away from the movement. Its so simple and its an interesting exercise and helps you see how much subtle movements in yourself drastically influence your stance, weight, flow and momentum.  Try gently exaggerating the movements as you ride, change your weight and use the feel of pushing off with your inside leg on your walked circle and see how that affects the horses ability to turn then try allowing the weight to drop down into your outside stirrup, how does that change the way you are sitting on the saddle?

Practice circles at home.

Do this at walk on a loose rein and be aware of the direction and way your horse moves. As you did on the ground combine this with concentrating on the movement of your shoulders and see what affect this has. Your shoulders, head, arms and hands are directing the direction of travel you’re going in and everything below your shoulders is generating the momentum and flow of the movement from the other end. Remember that your eyes must look directly at right angles forward from your shoulders and with luck (if things are going to plan!) should be looking forward through the horses ears. To check on progress check if you are in fact looking between the ears and if, by rote, the ears are pointing in the same direction as your line of movement. And if they are….that it is the quarters that are pushing the front end along that line too then, generally speaking, if everything is going along the same curved line you will be riding a round circle.

When hacking out use every opportunity to ask for a change of direction by asking for the horse to start off a circle. So don’t just sit there and enjoy the scenery think about using your hack to practice riding beautiful bends!  ….And find yourself a trainer to help you perfect your technique from the ground.

Interesting Horse Facts

Training to Translate…..Ear Movements

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When it comes to paying attention to each other, it seems that horses are all ears. So if you are looking for a new trainer or a rider who will communicate well with your horse ask about ears!

Some horse’men can naturally read a horse, this comes from their long experience in dealing with an animal whose basic instinct is flight from threatening situations.  Learning these signals and putting them together with what is going on under you can help your riding improve dramatically.

If you are working with a talented and empathetic trainer they will be able to point out these cues to you.

Horses have very mobile ears, they can only swivel them round, point them forward, pull them up or flatten them back

When a horse’s ears are flopping down, it means the creature is relaxed.

But pinned back, and the horse is expressing anger.

When a horse is interested in something, it pricks up its ears and swivels them towards whatever has caught its attention.

The ability to read each other’s interest level is disrupted when the ears are covered up, the researchers found.

You can tell a lot from a horses ears when you are on the ground and, very usefully, when you are on its back too. Learning to read those signals is part of the key to a harmonious relationship with your horse.

In fact the signals are so important in the way that a horse communicates that when  Mammal communication experts Jennifer Wathan and Professor Karen McComb, whose paper is published on 04 August 2014, set up an experiment to see which cues horses relied on to judge the direction of another horse’s attention in a task where they had to choose where to feed, it was found that the ers were key to communication.

Each horse was individually led to a point where it was released and allowed to choose between two buckets. On a wall behind the buckets was a life-sized photograph of a horse’s head facing either to left or right.

The researchers found that if either the ears or the eyes of the horse in the picture were obscured, the horse being led made a random choice between the two buckets.  However, if the ears and eyes were visible, then the horse used these directional cues to guide their choice.

Jennifer Wathan says: “Previous work investigating communication of attention has focused on cues that humans use – body orientation, head orientation and eye gaze. But no one had gone beyond that. We found that in horses, their ear position was also a crucial visual signal. In fact, horses needed to see the detailed facial features of both eyes and ears before they would use another horse’s head direction to guide their choice.”

She adds: “Most people who live and work alongside animals with mobile ears would agree that the ears are important in communication, but it has taken science a while to catch up. We naturally have a human-centric view of the world and as we can’t move our ears they get rather overlooked in other species.”

Professor McComb says: “This study emphasises that animals other than primates are aware of subtle differences in facial expression and can use these to guide the decisions that they make. Fine scaled facial movements can indicate important changes in attention and emotional state and are likely to be crucial in determining social behaviour in a wide range of animals.”

The researchers’ paper, ‘The eyes and ears are visual indicators of attention in domestic horses’ is published in Current Biology, on 04 August 2014.

So add “How about the ears” to the list of questions you ask new trainer or a rider and you will know exactly how well they will communicate with your horse .

 

 

Horse Advice

Hacking Hoedown – One to the right or two to the left?

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There is nothing more lovely than hacking out on your horse, for some it is ‘What they do’ and for others it’s a welcome break from the training schedule and a time when hair can be let down (metaphorically).

If you are new to riding and thinking of buying a horse it is a good idea to check that the horse is quiet when hacking out. Most all-rounders should, by rote, be exemplary hacks. Find out how good the horse is in traffic and whether it has particular dislikes i.e. does it turn and run when the smelly dustbin lorry is doing its rounds or if you live in an area where there are frequent bike races … or tanks are driven… is it likely to worry? Or do you ride a horse that has these problems already? If so making your horse safe to ride out has to be a priority and finding a trainer who can help with these issues if very important.

Safety out hacking

Some of us are lucky to live in the wilder areas of the UK and have almost unlimited hacking across some stunning, often deserted, heath and moorland in our National Parks but most horse’men hack their horses wherever they are, be it urban roads or countryside tracks,and the same precautions should be taken wherever you hack and whatever your ability.

Traffic is a horse’man’s nightmare. As a rider we have to hope that the motorist will first see us in good time and second react sensibly to the presence of a horse. It is a shame that this awareness is not part of driver training but s it stands preemptive strategies can help mitigate the dangers of traffic (and also bumptious horses) to the rider.

The basics: meaning The Minimum consideration before venturing out on top of a horse

  • Ride with someone else if possible
  • Tell someone where you plan to go and how long you are likely to be
  • Take your phone with you
  • Inspect you tack before setting out
  • Dress sensibly – Wear your PPE including High Viz
  • If you intend to be out for a “long ride” take some water with you
  • A map if you do not know the country you are riding

Here are some very sage words from the Ordenance Survey guys:

Consider your mount

Make sure you plan your ride according to yours and your horse’s fitness and ability.

If you have a recently-backed youngster, it’s probably not a wise idea to go out exploring on your own for hours. In this case it may be best to ride in company along a well-planned route. Likewise, if your horse is unfit, it’s not worth risking a trip or fall by taking him out on a canter-filled ride instead of an appropriate fittening round-the-block walk.

All the gear….

Ok, so hi-viz isn’t the most attractive riding attire – particularly when emblazoned with ‘Please pass wide and slow’ – but it really is essential if you’re going to be doing some roadwork. For added visibility, consider purchasing other reflective gear for your horse, such as leg bands or tailguards. Anything that helps you stand out is worthwhile and could help motorists spot you much earlier.

It goes without saying that you should be wearing a riding hat of PAS 015 standard. Some riders don’t think they need one when schooling in an arena on a safe horse, but the fact is, no animal is completely bombproof and accidents can happen. Getting hat hair is better than getting knocked unconscious or worse…

If you’re riding a young or spooky horse, it’s also worth considering wearing a body protector. This type of protection is mandatory for most cross country competitions – including British Eventing-affiliated events.

Aside from safety wear, make sure your tack is in good condition – yes, this does mean getting out the saddle soap once in a while! Watch out for any frayed stitching or cracked leatherwork. Keeping your tack soaped and oiled will help it last for years to come, so don’t underestimate the power of good cleaning.

Sparkly tack is all well and good, but it needs to fit well. Ensure your horse receives regular visits from the saddler – particularly if he’s a growing youngster or has gained/lost weight recently. Any changes in shape will affect your saddle’s fit and a poorly fitting saddle could cause pain – resulting in potentially dangerous bad behaviour. You should supplement visits from your saddler with back checks from an equine physiotherapist or sports massage professional to ensure that your horse is completely pain free and fit for purpose.

Plan your route

It’s easy to make a spur of the moment decision to go for a ride without really planning where you’re going, or telling anyone for that matter. Those of you that remember your Pony Club days will know that you should always carry a hoof pick, baler twine, some change for a payphone and remember to tell people where you’re going. Things have moved on a bit since – you’ll be carrying your mobile phone for a start – but the old adage of informing someone of your route and how long you’ll be out still stands.

For the explorers among you, it’s also wise to plan your route on a map beforehand and, better still, carry one with you on your ride – just in case you happen to get lost. If you don’t want to carry round a paper map, try OS MapFinder – although bear in mind that you might want to dismount before consulting either version!

Other useful apps include Horse Rider SOS which uses GPS to track your position and alerts a designated contact if you have an accident which renders you motionless. This is particularly useful if you enjoy hacking alone in more remote locations.

Be safe on the roads

We’re not all lucky enough to be able to ride straight from the yard out into the countryside – riding along a quiet lane or busy road is essential for some riders to access bridleways, so thank you OS Guys for your in put here.  Safe Hacking

North South East or West…or somewhere in the middle?  Here are links to just some of the livery yards with fantastic hacking on their doorstep.

Clumber Livery – Worksop, Nottinghamshire

Glanmire Farm Stables – Epsom Surrey

Alcott Farm  – Birmingham, Worcestershire

Firecrest Liveries – Sandwich, Kent

SYCAMORE STUD – Stoke St Michael, Somrset

Delny Riding Centre – Invergordon, Ross-shire

 

Dressage

10 Top Tips for a Mother Daughter Share

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What is the perfect Mother Daughter Share?

“A perfect mother-daughter share is where my mother pays all the bills and does all the yard work, and I do all the riding. Sadly, my mother does not share my opinion….”

Mother Daughter shares can be the perfect set up and, actually, some mothers are happy with the above scenario! But mostly Mothers tend to want a bit more from the arrangement.  After all it is Mothers who tend to do most of the donkey work because teenagers are, by rote, away at school and in the winter this means that bar the pair of luminous eyes caught in the beam of the head torch, they hardly get to see their horse during the winter!

Top Tips for Mother Daughter combinations:

This scenario assumes that the Daughter is a competent rider, perhaps this is the third or fourth horse she is looking to buy.  She is competing perhaps in pony club teams or in intro affiliated classes or this is her aim with this next horse.  Mother is experienced and has ridden possibly all her life, does not have any particular ambition to compete but is capable of hacking out and schooling and maybe even hunting.  Other combinations of experience would need to adjust their top tens but the principals would probably be the same.

  1. Choose a gelding if possible, they tend to be more even in temperament and happy for anyone to do them (sweeping generalisation I know).
  2. Chose a height weight combination which will be comfortable for both parties to ride.  Tricky if M&D are extremis! But usually there is a similarity in build) …. Yes I know another sweeping statement.
  3. Choose a temperament that will suit both parties.  If one is a little nervous handling from the ground then find a horse which is rock steady to do, and not too big for the handler.
  4. If riding abilities are widely at odds then choose a horse which will suit the less able rider.
  5. On the other hand if the main rider (the one who will be doing most of the exercising) is the more competent and is able to school the horse regularly so it is quiet for the other rider this may work fine.  With the combination the other way round its not going to work.
  6. Decide what the horse is going to be doing.  However, for this combination an all rounder is a good idea offering versatility and therefore scope to have a go at most things.
  7. Have clearly defined responsibilities.  Be realistic but also stick to your guns on who is doing what and when. This will keep the horse a truly M&D member of the family.
  8. Remember to appreciate each other and look for the positives of having the other person contribute to the training, husbandry and progress of the horse.
  9. Like sharing anything, this trio will work best when all parties are prepared to chip in, talk and look to progress.
  10. But mostly, Enjoy your horse, your time with him and your time with each other.

There are a number of all rounders advertised on Horse Scout Mountview Rosie, Sallybog Tim, Bolt Hero, By Jonkers Metyo, Emerald Skippy.

 

 

Horse Advice

Bite Sized Bits:- Walk-Out for 2 Hours and get a Mars Bar Free

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Riding – Why is it good for you?

Mars Bar related weighting!

An hour’s riding burns about 120 calories at walking pace, 360 calories at trotting pace and 480 at galloping pace. Although it may seem that the horse is receiving all the exercise, this equates to the calories lost in a 30-minute jog or cycle ride carried out at a similar speed.

Less Strain on your joints (although that first turn round the gallops can have you wondering if this fact is true!)

The position taken when riding a horse works muscles in the dorsal and abdominal region that are seldom used in everyday life. It provides steady exercise without straining the knee and ankle joints.

Zen for the mind (well …. unless its a frosty day and your horse has just been clipped)

Riding is further recognised as possessing excellent therapeutic and stress relieving qualities due to the relationship developed between rider and horse.

…and last bite sized bit….Equestrian sports are enjoyed by people of all ages, as shown by German rider Reiner Klimke who won six Olympic gold medals between 1964 and 1988. Which is all very well but creaky joints is not a euphemism; having said that perhaps we all feel we would like one of those walkways you get in airports to go up and down from the field on occasions.

 

Professional Rider

Only 6 weeks until Iselham kicks off the 2015 BE Season

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Only 6 weeks until Iselham kicks off the 2015 BE Season

How about 11 Taekwondo Routines To Strengthen The Lower Body

With riders looking at fitness regimes for their horses perhaps its time to consider changing that out of bed straight to the coffee machine for some Zen lower body strengthening ready to push forward in the rankings in next seasons sporting schedule.

How many of us just crawl out of bed and try to untie ourselves with a bit of a stretch or bend as we drink that first cup of coffee?  As Horse’men we need to take care of our bodies as they are 100% involved in how well we function both on and off a horse.

Lower body is always prone to injuries and muscle pulls. This part is worked out mostly. While riding, mucking out, moving feed bales around, in fact much of our horse related activities involve bending, lifting and employing the lower half of our bodies and the lower back is particularly vulnerable, and the area most abused by incorrect lifting and poor posture when off the horse.  Its interesting how many riders can have good posture on top of a horse but walk with poking heads and rounded shoulders on the ground. It is also this portion that helps in balancing the entire body. Having a strong lower part helps a person in staying fit and flexible.

Lower backs are very prone to injuries and unnecessary pains. While sleeping, we can hurt our lower back. While climbing the stairs, we can hurt the lower back. But the chances are higher while we try to pull or carry those show jump wings or one too many haynets around.

Unless we have a strong lower back, it may well get seriously injured while doing our jobs and taking some time out to mitigate the risks by strengthening this vulnerable area can only make sense.  On the plus side if your are groaning by now! Is the added benefit of being more aware of your own body and it follows that this awareness will help you feel how your own movement is affecting your horses way of going.  A strong lower body does not mean you need to ride strongly it means that you will have more control and therefore be more proactive in engaging your horse and influencing his way of going.

Performing some basic stretches can help in strengthening the lower back region. There are several Taekwondo stretch routines that can be included in your daily fitness regime to put more stability in the lower back region. Have a look at 11 of the best lower back Taekwondo stretches to strengthen your lower back. (please take care when new forms of exercise, read through all recommendations associated each exercise before starting and take note of any recommended precautions)

1.         Supine Hamstring Taekwondo Stretch

Lie flat down on the floor with the back touching it. It will be better if there is a rubber mat placed over the empty floor surface. This will offer for a more comfortable feel after lying down on your back. However, you should lie down in such a way that the legs can rest on the wall while raised in a straighter manner.

Bend one of your leg with feet flatly placed on the ground. The other leg needs to be raised up in the straightest position possible. This leg needs to be rested on the wall to prevent falling down. Now, with both your hands, try to touch the feet or calf region. Remember, not to raise major portion of your upper body. Your abdominal muscles need to be engaged in such a manner that it can stabilise the spinal cord perfectly.

Hold for at least 10 seconds. Then, relax. After 30 seconds rest, repeat.

Precaution:

Never try to put higher pressure on your spinal cord while touching the feet or calf region. Putting too much pressure can lead to injuring the lower back.

2.         Seated Hamstring Stretch

To perform this stretching exercise, place a rubber mat on the floor. Then, sit on the mat. Legs should be in a stretched position with knees absolutely straight. Also, keep your back straight.

Now, with both the hands, try to touch the toe. During the initial days, you will not be able to touch or hold the toe for long. However, the main objective is to get your hand fingers closer to the toe, as much possible. This will generate enormous stretch to the hamstring muscle. While your hand fingers come to the closest position to toe, pause for a second or two. Then, return back to the starting position.

Repetitions: 10

Precaution: Don’t force your lower back too much while performing this stretching exercise. Obviously, a little force will be required while trying to touch the toe, but that should be marginal. Giving too much pressure to the lower back can cause unnecessary injury.

3.         Standing Hamstring Stretch

This is a fine stretching exercise not only for the hamstrings but also lower back portion.

Procedure:

Stand straight. Now, bring your right foot in front of the left foot. Right toe should be in lifted position. There should be 4-5 inches width in between the two feet. Bend you left knee marginally and then pull your abs gently inward. Lean forward and then rest both the palms on top of the left thigh. This is required to keep your body well supported and maintain a proper balance.

Shoulders should be down and in an absolute relaxed position. Never try to round the lower back region. A mild stretching pull can be felt that will slowly spread through back of the leg. Repeat this stretching exercise with your left leg forward.

Repetitions: 10 per leg

Precaution:

Those who are suffering from lower back injuries/pain, they can perform this exercise while lying down on the back over a floor mat, while extending legs upward.

4.         Kneeling Quadriceps Taekwondo Stretch

This stretching exercise helps in stabilizing the quadriceps muscle that forms the front portion of thigh.

Procedure:

Kneel with left leg forward and right leg backward (Refer to the picture). Try to reach back in order to get a suitable grip on front side of back leg. Now, try to bend knee slowly while lifting the front foot from the ground. It should be lifted closer towards buttock. Lift until you feel stretch across front of thigh and hip. Remain in this position for 15 seconds and then release. Repeat the same with your other leg.

Repetitions: 5-6 per leg

Precaution:

Be absolutely careful while doing this stretching exercise. Don’t ever strain the knees. This may lead to some serious injury.

5.         Lying Quadriceps Taekwondo Stretch

This exercise is extremely beneficial in stretching the quads as well the buttocks.

Procedure:

Sit on floor mat with left leg bent before you. However, the right leg should be bent opposite to you. Lean to left on forearm while keeping the abs totally engaged. With the right hand, try to grab the top of right foot. Now, try to pull heel gently towards glutes This is done to stretch the muscles of front thigh. Remain in this position for 15 seconds. Then switch back to the other end.

Precaution:

Perform this stretching in an extremely slow manner. Performing this stretching in a faster way can lead to muscle pull and strain.

6.         Standing Quadriceps Taekwondo Stretch

This stretching exercise is great to flexible the quadriceps muscle.

Procedure:

Stand straight. Place your feet in a hip-width apart stance. Pull in your abdominal portion and then relax the shoulders. Then, bent your right leg. Try to bring the heel towards your buttock. Now, grasp right foot with you left hand. Once stretch is felt, pause for 5 seconds and return back to the starting position. Repeat the same procedure with left foot.

For those who find grasping right foot with left hand a much uncomfortable position, they can use right hand for the purpose.

Precaution:

Hold on to a wall or chair for balancing. Also, perform this workout in an extremely gentle manner. Or else, quads may get injured.

7.         Lunge Hip Flexor Taekwondo Stretch

This stretching workout targets two major muscle groups: Iliopsoas & Soleus.

Procedure:

Stand in a lunging position but this time, with right foot far behind the left foot and vice versa.

While keeping the rear leg hips in a straight position, squat downwards in a chest-high manner. rear hips should be pushed down and forward. Once in this stretched position, hold for three seconds. Return back to the starting position. Repeat with other leg.

Repetitions: 10 with each leg

Precaution: While performing this stretching workout, it is necessary to wear proper shoes. A little bit of careless act can lead to hurting the feet as well quads muscle.

8.         Kneeling Hip Flexor Taekwondo Stretch

This stretching workout targets the Iliopsoas, Gluteus Maximus, Adductor Magnus, and Soleus muscle group.

Procedure:

Stand in forward lunge position on a padded mat. Now, position the foot in such a manner that it remains beyond the forward knee. Hands need to be placed on the knee. While pushing the hips forward, try to straighten up the rear leg hip. As tension is experienced, take a brief pause for 5-6 seconds. Return back to the starting position. Repeat the same with other leg.

Repetitions: 10-12

Precautions:

Always perform this stretching exercise on a suitable rubber mat. This will protect the knees from any sudden injury and will also provide a suitable support to the feet.

9.         Taekwondo Pelvic Tilt

Procedure;

Lie done on your back. Knees should be in a bent position while feet firmly placed on floor. Now, try to tilt the pelvis with belly while trying to contract abdominal as well gluteus muscles. Try to squeeze for at least 15-seconds.

Next, perform this stretch with body in an opposite posture, facing the ground. Tilt your pelvis in other direction while arching back and creating hollowness between spine and ground. Try to squeeze for 10 seconds.

Repetitions: 10-12 in each position

Precaution: Form is necessary. Perform it in presence of a suitable instructor.

10.      Taekwondo Split

This is a very similar stretching workout when compared to seated hamstring stretch.

Procedure:

Sit on the floor with legs spread in opposite direction. Refer to the second image. Next, try to touch the toe f right leg with right hand fingers and left with left hand fingers.

Repetitions: 7

11.      Taekwondo Segmental Rotation

This is an effective exercise that helps in strengthening the core muscles of lower region.

Procedure:

Lie down on your back. Now, create right angles in between hips and knees. Tighten the abdominal muscles. Try to control on your breathing. Slowly try to move the legs to left while keeping shoulders on ground. Try to go only that much that you can able to. Unnecessary stretch is not required. While stretching, if there is a feel of pain, then you may have gone down too far. It’s not recommended. Don’t allow your feet to touch ground. It is the core region whose support needs to be take to hold feet. Hold for 7 seconds and then return back to the starting position. Repeat the same with legs moving towards the right position.

Zen thoughts for the day – “We have more possibilities available in each moment than we realize.” – Thich Nhat Hanh

So set aside some time in your already manic day for some Zen time to benefit you and your horse.