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5 Stretches That Every Adult Dressage Rider Should Do

These 5 specific stretches will help improve your dressage riding.  As an adult, we are already feeling the effects of gravity in our daily lives.  Combine this with having to sit on a horse for long periods of time, and your body has the recipe for being more stiff and immobile.

If you really want to improve your posture, biomechanics, and imbalances on the horse, these specific stretches will help you.  When improving your flexibility and mobility, it’s important to note that you want to include stability exercises as well.  If you give your body new ranges of motion but they don’t know how to control it (stability), the tissues will return back to their normal tight positions.

 

World’s Greatest Stretch

If you are someone who’s tighter and more inflexible, I suggest starting with a using a chair or some stairs to compensate for your tight hips.  Don’t force the stretch either, move in a comfortable range of motion.

Begin by putting your hands on a chair or box.  Have your legs in a long split stance with your right leg in front.

Keeping your left leg completely straight and drive your hips straight down towards the ground. Drive your hips straight to the ceiling letting your right knee to extend.

Perform 8-15 reps on each side. Keep your back flat relatively straight throughout the entire movement.

 

 

Hip Opener

The Hip Opener is a great way to open up your hips and allow you to combat the effects of sitting for long periods of time.

When we sit for long periods of time, it puts our hips in a bad position.

By using the Hip Opener exercise, this allows your body to squat easier, have less knee and low back pain.

Start by placing your left foot on a box.  Put your left hand on on top of your left foot with your arm on the inside of your leg.  Begin by pushing your hips forward while at the same time, pushing your left knee away from your body.  Return to the starting position.  Repeat for 10-20 reps on each leg.

 

 

Seated 3D Thoracic Spine Matrix

Having a tall spine that is mobile, stable, and flexible is key to being successful in equestrian and at a life.  A thoracic spine that moves like it should will help you have better posture, stronger core, and take pressure off of your neck and low back.

Begin by sitting in a chair with your back flat and knees bent at 90 degrees. Have both of your hands positioned at shoulder height.  This exercise will take place in 6 different directions.

1.) Begin by reaching your right arm forward at a 45 degree angle with the rest of your torso following and then bring it back to shoulder height. Repeat on the left arm.

2.) Take your right arm and reach it straight up towards the ceiling and then bring it back to shoulder height. Repeat on the left arm.

3.) Take your right arm and reach overhead to the right with your torso following you and bring it back to shoulder height. Repeat on the opposite arm.

4.) Take your right arm and reach overhead to the left having your torso follow you and bring it back to shoulder height. Repeat on the left arm.

5.) Take your right arm and reach across your body to the left overhead and then bring your arm back to shoulder height. Repeat on the left arm.

6.) Take your right arm and rotate your spine to the right and reach behind you at shoulder height and bring your arm back to the starting position. Repeat on the left arm.

Perform 5-10 reps in each direction on each arm.

 

 

3D Standing Hip Flexor Matrix

To create better communication throughout your body from your neck to your feet, the 3D Standing Hip Flexor Matrix Stretch is the perfect solution for just that.  This exercise is a great total body mobility and stability exercise to loosen you up before a ride and recover after a ride.

Start by getting in a big split stance with your right foot in front and your feet slightly wider than hip width.  Take both hands and reach down towards your toes of your right leg, shifting your weight to your right leg.    Next, reach overhead and behind shifting your weight to your left leg, keeping it straight.  Repeat for 8-15 reps.

Keep your arms extended and straight up overhead.   Side bend to the left allowing your hips to shift to the right.  Then side bend to the right allowing your hips to shift to the left.  Repeat this process for 8-15 reps.

Lastly, have your arms straight ahead at chest height with your elbows extended.  Rotate your arms to the left and the right allowing your torso and hips to follow.  Repeat for 8-15 reps.

 

 

3D Coretex Squat with foot reaches

To be a successful dressage athlete, you need a strong lower body.  The 3D Coretex squat exercise is a great way to help you achieve just that.

Begin in a quarter to half squat position and hold onto the handrails.   As you are maintaining that position, rock back on your toes and heels driving your body forwards and backwards. Perform 8-15 reps.

Next stay in the squat position and drive your feet side to side. Perform 8-15 reps.

Lastly, stay in the squat position and drive your feet to the left and the right. Perform 8-15 reps.

 

Google Review

Brad Updegraff
Brad Updegraff
2022-07-05
Marc really gets it! I really like his innovative approach to strength and mobility training. He is awesome for accountability and motivation and will keep you informed and engaged!
Elise Haschke
Elise Haschke
2022-07-04
Ultimate Performance really helped me achieve my health goals - strength, flexibility and improved mental clarity. Marc is able to meet you where you're at and create workout plans specific to your needs. And I love receiving his daily emails with tips and reminders to live your happiest, healthiest life! I highly recommend Marc and Ultimate Performance as a partner on your path to wellness and wellbeing.
Vatina Robinson
Vatina Robinson
2022-07-01
Quality training for lifestyle wellness!
Tim Oshaughnessy
Tim Oshaughnessy
2022-07-01
I have been working with Marc for almost two years. He has been extremely effective in reducing neurogenic pain in my hips and knees. In addition, he has worked on my balance and overall strength which was in serious need of attention. Marc is very responsive to designing exercise strategies to meet **your** specific goals and needs. I highly recommend Marc if you are looking for an exercise physiologist or trainer.
Walt Manly
Walt Manly
2022-07-01
Excellent service and care, even if I am his Dad!
Kristal Timmerman
Kristal Timmerman
2022-07-01
After many tried and failed programs either online or in a public gym or CG, I finally have a program I have stuck w consistantly for over a year. At the year mark, I even decided that I loved going to UPT so much, I upped my sessions from 2x to 3x a week. Now, I am sad if I miss a session. My pain is gone. I was a chronic pain patient for over 10 years with various issues causing said pain. Marc's knowledge of how muscles work and how to guide them back to their proper place is pretty cool. When he asks how your body is feeling, he expects you to tell him if something is off so he can help and prevent further injury. Plus... he tells corny dad jokes.
Google rating score: 5 of 5,
based on 41 reviews
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