I would like to share some Pilates pearls of wisdom with you all, debunking a few of the myths about Pilates and showing you some things you can do to strengthen and improve your balance and proprioception. But, what’s proprioception you may ask! To learn more: https://allaboutbalance.co.uk/how-to-test-and-improve-balance-and-gait/
Doing Pilates, getting stronger and better balance really will improve your riding.
Ok, so here goes…
In one word Pilates is ‘exercise’, in two words it is ‘postural exercise’ , it was originally called Contrology, which latterly became known as ‘The Classical Mat’ series. Devised by Joseph Pilates it was made up of up to 45 exercises that flowed one into the other, toning one group of muscles and stretching others. The exercises were originally taken from other disciplines including yoga, gymnastics, boxing, stretching and correct breathing. All of the exercises were executed with precision, sometimes using props or machines, only involving a few repetitions of each dynamic movement.
After a 15 year career in gym based instruction and Sports Therapy, I trained in the ‘Body Control Pilates’ method which broke the classical exercises down so they could be modified for anyone. Then as clients get stronger and more flexible the exercises from the Classical Mat are attempted. I still teach that system today, although a lot of the original exercises have been modified as we learn more about biomechanics. For many of the original exercises, for instance legs over your head to touch the floor behind, you have to be phenomenally strong, so to start I teach a modified version which will make you stronger and enable you to do the full version without cheating…eventually.
For Horse Riding
Most horse riders have the same basic problems, sometimes caused by multiple falls as youngsters! (that’s me!), or bad posture and poor biomechanics. For instance;
- bad back
- bad knees
- head forward, rounded shoulders’ type posture or
- over-arched lower back.
Many riders also have key muscle groups that are weak, tight, over-stretched or just not activating. Particularly;
- glutes
- core abdominals
- hamstrings
- hip flexors
Are you in balance with your horse?
Most people have asymmetries, left/right side imbalances, which make it very hard to achieve and keep a neutral pelvis, particularly when in motion……as on a horse. Throw in things like bad balance, poor spacial awareness, forgetting to breathe, and even if you are breathing are you able to engage your core muscles at the same time? That’s a lot of multi-directional movements from head to toe for the rider, and the same for the horse! So, are we working together to achieve optimal horsemanship for comfort and performance? Sometimes it all clicks:
If we’re not balanced then it’s no wonder our horses are struggling to figure out what we are asking. There’s every chance we’re sending mixed signals to our equine partner, for instance putting more pressure through one sit bone then sliding to one side of the saddle, or putting more pressure in to one stirrup. Primarily these things happen because we are unable to support ourselves, not engaging the right muscles at the right time!
In addition to the mat based exercises, I add in movements with clients on one knee for instance, or standing in various positions in order to make the exercises more relevant to our activity type. We call this ‘functional pilates’.
Now for the good news!
The good news is these things can be dramatically improved by doing pilates regularly, and as my clients have found out, doing it more than once a week makes big gains too. I find that just 4-6 sessions and you will see and feel an improvement.
A bit about me
I am a very long standing, experienced Pilates teacher, specialising in rehab. I have been running classes for over 24 years and some of my clients who started with me then are still training with me now! Before that I was a gym instructor for 15 years and I am a qualified Sports Therapist.
During the Covid 19 lockdown I carried on teaching online via Zoom which has been a revelation for me, but also provided my clients with consistent Pilates classes, and interaction with others. It has been lots of fun. I still teach Zoom classes as it suits many of my clients, some doing 3 sessions a week. I also teach 1:1 and do a Live class.
Although it’s a great stand alone system, keep in mind that Pilates works well with other exercise methods and activities, and can be applied to them all as a foundation for safe and efficient movement. Whether you do functional fitness, gym work, play golf, hockey of football, or do cardiovascular training; walking, running and cycling, and of course riding, pilates will underpin them all.
Eye Eye!
As well as teaching Pilates, about 6 years ago I trained in Equine Iridology, an amazing system! This enabled me to combine my passion for horses, health and fitness. Iridology gives great insight to the health and well being of horses and is an excellent adjunct to traditional veterinary methods. To find out more click here http://www.equine-insight.co.uk
How do you find a good teacher!
So, now you know what Pilates is and where it came from, how do you find a good teacher?
By referral! It’s always the best way, preferably from a qualified health professional. This is really important if you are injured or have a biomechanical problem, so always check qualifications and experience.
The best thing you could do is find a good local teacher, have a 1-1 to get you started then join a small class. There shouldn’t be any more than 12 people as the absolute class maximum. Your teacher should screen you first for health issues and be able to modify exercises for you during the class, so you can progress safely. If you are not offered this level of service steer clear!
As Pilates has become ‘trendy’ there are more and more under-qualified teachers out there, so research before you commit to a class. Once you’ve found a teacher, preferably have a 1-1, it will give you a good start point and you’ll be able to see if you like them and their style of teaching.
A starter for 10 (or 20 in this instance).
At the start of lockdown I did a 20 minute video to help my clients called Fun with Fundamentals. It is very safe and will give you a taster of what Pilates is about. You are very welcome to access it for free at https://www.facebook.com/allaboutbalances
If you are local to Liphook in Hampshire, I have spaces on a Live class, and still teach 3 Zoom classes a week if you live elsewhere in the country.
Enjoy!
Auriol
