Equestrian Pilates
with Oona Nelson

HOW PILATES BENEFITS THE EQUESTRIAN
Pilates focuses on strengthening the abdominals which stabilize the body in movement. Pilates techniques also teach how to use the arms and legs without tightening the hip flexors (commonly seen in the "chair seat") or losing shoulder girdle stabilization. Pilates training will help you to achieve a longer leg and taller body, while decreasing gripping through the thigh and hip. The increased core strength you develop will help you find a more stable seat. Pilates is also an excellent tool for addressing muscle imbalances and one-sidedness, increasing body awareness, and restoring the natural curvature of the spine. Other benefits also include increased strength, flexibility, coordination and control, and the development of correct breathing, which helps you maintain your energy and stay relaxed.

BALANCED IN THE SADDLE
Nearly all of our bodies are collapsed, stiff, or weak to some degree. A loose "sack of potatoes" riding posture generally puts the rider out of sync with the horse. When aligned correctly, your center of gravity can "blend" with the horse's, making it far easier to follow the horse's movements, optimizing performance for both horse and rider. Correct balance help avoid injuries and allow both horse and rider to progress forward in their training.

You can create balance in the saddle by focusing carefully on the alignment of your skeleton, and by properly developing the muscles that influence that alignment and flexibility.Your waistline should be long, and the ribcage should have a feeling of floating above the hips. The shoulders remain open, relaxed, and away from the ears. The pelvis should begin in "neutral alignment" allowing your legs to have the feeling of lengthening down from the hips into your stirrups .

SOME COMMON POSTRUAL WEAKNESS
Riders are generally strong in the upper abdominals, but tend to be weaker in the lower abdominals. Weak lower abdominals prevent the rider's low back from going through its full range of motion effectively, and can cause the rider to bounce on the saddle. Riders also have a tendency to be tight in the hips and shoulders. When you are tight at the front of your hips, your pelvis is pulled forward out of the neutral pelvic position. This causes a curve in the lower back and forces your legs forward of the desired ear-shoulder-hip-heel alignment. When the shoulders are tight to the front the rider tends to pitch forward onto the forehand of the horse. Additionally, this often causes the rider to look down instead of ahead.

THE EXERCISES
Pilates mat and equipment work is done in a gym or studio setting. The aim is to improve your body awareness and control with equestrian-focused exercises and then apply the results to your riding (and daily life). Pilates exercises are not frenetic - they are slow and controlled. They focus on working your core, lower abdominal and upper abdominal muscles, while developing mobility and strength in your back.

ABOUT OONA - THE INSTRUCTOR
I earned my Pilates teaching certification through A Body of Work. I am also certified as a Personal Trainer through the American Council on Exercise. Besides teaching Pilates, I have a background in Physical Therapy.

I have owned and ridden horses for over 40 years. I am a certified riding instructor. My background includes showing, teaching, and training hunt seat. I am a personal fan of dressage, eventing, higher levels of western riding, and natural horsemanship.

I am available for private training at our Potrero Hill Studio and for Clinics.
For more information please contact Oona at oona@centeredbody.com.