Stretching not helping your mobility? Find out what's missing.

Hello equestrians!

Have you ever felt like you're constantly stretching but still not feeling as flexible or mobile as you'd like? You're not alone! I’m here to debunk the myth that more stretching always equals more mobility.

The Tight Muscle Myth

Many riders assume that tight muscles are simply "tight" and that stretching is the only solution. However, this isn't always the case. Tightness often goes hand-in-hand with weakness.

Think about it. When we spend long periods sitting, our muscles in the front of the body (like our chest and hip flexors) tend to shorten and tighten. Meanwhile, the muscles on the back of the body (like our back extensors and glutes) become elongated and weak. This creates an imbalance, affecting our posture and how we move in and out of the saddle. But neither of these sets of muscles – the shortened nor the elongated – are strong or stable. Short/tight does NOT equal strong, it just refers to the actual length of the muscle due to habitual posture.

Why This Matters for Riders

The lack of mobility and postural imbalance can have a significant impact on your riding:

• Limited range of motion: Tight muscles can restrict your movement, making it difficult to achieve a balanced and effective seat.
• Reduced effectiveness of aids: When your body is misaligned, it's harder to use your legs, seat, and hands effectively.
• Increased risk of injury: Riding with poor posture puts undue stress on your joints, especially your spine.

So, what's the answer? Simply stretching more? No...

The Solution: Balanced Strength Training

We need a balanced approach that includes:

• Strength training: (AKA resistance training). Strengthening both the tight muscles and their opposing muscle groups. For example, if your hip flexors are tight, strengthen them through a full range of motion as well as your glutes and hamstrings.
• Mobility exercises: Incorporate exercises that improve the range of motion of your joints, such as dynamic stretches (moving) and functional movements.
• Flexibility: a combination of both dynamic (moving) and static stretches
• Postural awareness: Become more mindful of your posture throughout the day and make conscious efforts to improve it.

Remember:

• Tightness doesn't equal strength.
• Strength training can significantly improve mobility.
• A balanced approach is key to achieving optimal rider fitness.

And flexibility = bendy.  MOBILITY = bendy + STRONG!

Want to learn more?

Listen to the full episode of High-Performance Equestrian podcast Episode 12 to dive deeper into the science of rider mobility and discover practical strategies for improving your flexibility, strength, and overall performance in the saddle.

Also, remember the FitScience EQ rider fitness programs are designed to improve mobility in the saddle (as well as the other factors important for riders). I've programmed in all the elements affecting mobility in the key areas for riders, so you don't have to think about it! Just start the app & put on some tunes or Netflix and get your workout in easily :)

I've been getting some GREAT feedback from our riders using the app, making gains and feeling it in the saddle like this: 

' Hi Fi,
Just moving into Week 7 of Rider Fitness today. Feeling so much stronger, balanced and in tune with how my body is affecting my horse. Quick feedback for you - my coach said to me last week “whatever you are doing for your off-horse exercises, keep doing it. The mobility in your lower back and hips has improved so much in the last few weeks”.
Thanks again!  '  - from Lisa (dressage rider)

Don't hesitate to join the program here if you want to feel the difference training the rider can bring to your equestrian team!

Happy riding,

Dr Fi  x