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Pilates is the topic of the next TDC Dressage University session. The following excerpt is from the article, "Pilates and the Rider," written by Carol Robbins, a rider and Pilates instructor.
Pilates addresses the body in a way not normally associated with traditional forms of exercise. Muscle imbalances, one-sidedness, body awareness, restoration of the natural curvature of the spine are addressed, as one develops strength, felxibility and coordination and control.
Specifically, the core of the torso, the abdominal muscles (transversus, rectus, and internal and external obliques) are strengthened in such a way as to support the body in movement with balance. At the same time as the abdominals stabilize the body in movement, the extremities are strengthened, the rider will better control the use of the arms and legs without the detrimental effects of tightening in the hip flexors (commonly seen in the "chair seat") or loss of shoulder girdle stabilization (the entire area of the upper torso, encompassing the shoulder blade, or scapula, shoulder joint, muscles of the shoulders and neck, and chest area). This has the added benefit of straightening the rider, opening the chest and enabling the rider to use arms and legs independently.
Care is taken to perform the exercises through the centre of
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the joints, so that the integrity of the joint is maintained and the muscles surrounding the joints are equally strengthened, adding to flexibility, mobility, and longevity. Exercises are performed in flexion, lateral flexion, extension and rotation, and combinations of these, which enables the rider to remain straight and strong in any circumstance, for example, in a simple turn, to utilize the spiral seat without shortening on one side or dropping in one hip.
Muscles are worked both concentrically (shortening) and eccentrically (lengthening) so that the body develops in a more long and lean way, as opposed to the bulk often resulting from traditional weight lifting and nautilus work. As well, because the body must stablize against movement, smaller muscles are developed. Popular for that reason with dancers, I'm sure dressage riders would agree that a longer leg, taller body, less gripping through the adductors (inside thigh) and hip flexors, a secure and stable seat due to increased core strength, and a strong stable shoulder girdle would be a good thing. The forward seat used by hunters and jumpers also benefits, as the rider must remain straight in the torso and bend from the hip, as opposed to collapsing or rounding the spine, and stay balanced over a bent leg.
The work in Pilates is ideally performed in a "neutral" pelvic position, where the two bones of
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the pelvis (the hip bones at the front of the body known as the Anterior Superior Iliac Spine, or ASIS) and the public bone are on one plane. Any deviation from this position is carefully monitored, the student is allowed to imprint the spine and work in a slightly posterior tilt (towards the back) if the abdominals are not sufficiently strong to support the lower back in some exercises where the lower back is vulnerable. In spinal extension, the pelvis will by necessity become slightly anteriorly tilted (towards the front). This will benefit the rider as during movement of the horse, he or she will be able to develop the strength necessary to stay with the movement, using the abdominal muscles to stabilize against falling behind the movement. As well, working in a neutral spine enables the vertebrae to absorb the shock of the horse's movements, preventing jarring and bouncing.
In summary, Pilates will strengthen, tone, develop flexibility, coordination, relaxation, concentration and focus. It will improve your posture and proprioception (the sense of where your body is in space). I think it is the ideal exercise to complement the equestrian athlete.
© 2001 Carol Robbins. All rights reserved. Reprinted with permission from www.equinews.ca.
The August 10th session of TDC University is a demonstration of Pilates at Body Works Studio. Contact Beth High at 404-8144 to sign up or for more information .
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