Tag Archives: Sitting Trot

Q8 – Are You Bouncing In The Saddle?

I guess most of you would say no to self-assessment question # 8 : Are you bouncing in the saddle? but I am specifically thinking about sitting trot.  Now if I ask again, what would your answer be?  For many of you the answer will still be no, but for many more I’m sure it’s a resounding yes.

Whilst you are learning sitting trot, absorbing the shock waves created by the horse’s movement means you get ‘out of phase’ with movement and begin to feel the bounce.  In the trot, here’s what is happening … Continue reading Q8 – Are You Bouncing In The Saddle?

LOSING STIRRUPS – ANNE’S CREEPY LEGS

In the first of our Real Life Rider Series of blogs subscriber Anne wrote to me to say that she has issues with legs “creeping up” and losing stirrups.  So, especially for you Anne …

…any rider that has had a problem for some time with legs that creep up and/or forward are displaying the symptoms of muscle memory which will take some fixing.

As with most rider issues there are two areas to address – the physical and the psychological nature of the problem.

The physical:

The best way to start is by stretching the tight areas. I’m afraid I don’t have the time or space in this blog post to go through all the stretches that you could do, suffice to say the muscles indicated on the pictures are the ones that you should target and you should get professional advice about how to do it.  Losing StirrupsNow I know that this is not easy.  You have enough to do right?  When are you going to find the time to go through a thorough stretching regime?  Well I’m sorry to be the one to tell you, but all the time you are spending trying to sit deeper, push the weight into your heels, grip on for dear life is wasted time.  Put aside some quality time (20 mins) to go through some stretching exercises focussed on the muscle groups above and you WILL see results.  Not immediately, but soon.

The Psoas Muscle

Also, let us not forget that we are correcting a problem, if you sit in your job all day chances are your Psoas muscle needs a workout.  There’s an interesting article by Karen Gunn “The Psoas Muscle and its Importance in Riding” – Happy Horse – well worth the read.

Another simple method of fixing the improper muscle firing sequence which should be utilised alongside stretching, is to pause it, continuing just strengthens it, so instead of continuing trying to hold the tense position, stop, refocus, get back into position and off we go again.

After all, you know when your horse is ready to stretch or needs a break, you have exactly the same need when you are trying to fix an ingrained problem.  At first, you may have to pause quite a lot and if you are truly committed to advancing your riding, you may have to spend several rides pausing, your horse may not get his full workout, but the time will be worth it.

As long as you are seeing progression and the time between the pausing is getting longer, you can continue happy in the knowledge that your legs will soon no longer be creepy!

The Psychological:

You need to train your body to have an ‘off’ switch.  At the same time, let go of any mental tension which may be building up.  Your brain will be releasing tension related signals whether you are conscious of them or not.

Riding with a pattern like inner thighs tightening, or heels creeping up, or legs creeping forward causes a constant firing signal to the muscles involved.  It creates a very strong ‘on’ signal to those areas.

Teaching your brain to have an ‘off’ switch by stretching and pausing is a good start.

For dressage riders, it can be helpful to think of these stages as similar to the training scale. Without addressing the tension in your thighs you will not be able to progress through the scales of training.

If you’re creepy legs are giving you difficulty with sitting trot there are two posts with helpful tips bumb-n-grind and more on sitting trot ... go take a look.

The next ‘Real Life Rider’ post looks at rushing in the long-and-low frame and how to re-establish the rhythm.

As always, have fun!

Patricia – The Dressage Tipster

help@likecrystal.com

More on Sitting Trot …

3 quick checks if it’s not going well1 duct tape

• SHOULDERS.

Your shoulders are tense and rounded and not over your base of support, that is to say you need to lean back (because you are forward). That is NOT you need to lean back! … You are trying to achieve UPRIGHT elegance.

• LOWER BACK.

Check if you are tightening your lower back. This can happen unconsciously. Remind yourself to check if the lower back feels tight.

• KNEES.

You may be gripping with your knees to compensate for a torso that is out of alignment.

• HANDS.

If you are not absorbing the movement it has to come out somewhere and usually this is through the hands.

Ok thaSitting Trott’s four! lol

Patricia Pitt – The Dressage Tipster

help@likecrystal.com

BUMB ‘N’ GRIND

Sitting Trot – Before you can be effective in the sitting trot, you need to become skilled at putting weight in the saddle. Most riders sit on their seat bones and pinch with the knees.

  • 1 BUMP N GRINGFirst tip: Always practice the sitting trot when you and your horse are warmed up.
  • Second tip: It will be easier if you let go of those adduct muscles that are gripping for dear life and getting in the way of gravity! Do less, not more when going from rising to sitting.
  • Third tip: Experiment with sitting heavy – like a sack of spuds – to feel the weight of your seat in the saddle. Don’t keep it though! Just feel it.
  • Fourth tip: “In the trot, the hip has to trot, not the hand” – N.Oliveira

So, take a two step approach:

  • Step 1. Whilst rising concentrate on feeling your pubic bone and seat bones as the three-point contact.
  • Step 2: Take sitting trot and sit tall, stretch your neck upwards, letting your full weight rest on these three points, feel the rhythm, and move your seat in a pelvic rocking motion. This is important! Exaggerate if you need to, to begin with, just to help you feel the motion of the horse.

Hey listen, I know that you will not get sitting trot by simply taking on board these tips! I could write a book, the subject is vast and very, very difficult. But practice a little at a time, as soon as you feel everything tensing up, rise for a stride or two and sit again.

It will come, as always – be patient.