“When you are young and fall off a horse, you might break something. When you’re my age and you fall off, you splatter.” So said Roy Rogers, the King of the Cowboys.

While every rider fears falling from a horse, any tumble anywhere at any age can be dangerous. While trips and falls are generally not a big worry for younger people, the risk increases dramatically as we get older.

Hazards of Falls

About 30 percent of Americans over the age of 65 fall each year. That equates to nearly three million emergency room visits. To be even more gloomy, complications from those falls are the leading cause of injury-related deaths for that age group.

The normal changes in our bodies as we age set us up to lose balance and coordination. Weakening muscles and bones, poor posture, declining vision and hearing, and aching joints all conspire to throw us off balance. The result is often an unintended and disastrous collision with the ground.

Understanding how this happens and how to adapt to these physical changes improves your daily life and, as a happy additional benefit, improves your riding.

Balance & Posture

Balance dictates your coordination and ability to stand, walk, stoop, and turn without toppling. “Proprioception” is the scientific term for how we sense where we are in space.

Nerve endings throughout your body deliver an ongoing play-by-play to your brain of where your body is and what it’s doing. Your brain analyzes all the input as fast as a wizard kid solving a Rubik’s Cube and signals your muscles to react and keep you anchored.

For example, as you walk around the barn, you step on many different surfaces: the hard center of the barn aisle, the soft bedding in the stall, the rubber mats in the wash rack, the grass in the pasture, and the sand in the arena. You might be aware of the changes in the surfaces, but probably not of the changes your body makes to adjust your footing on each of them.

Balance depends on core, leg, and ankle strength. Strengthening muscles and developing good balance can slow the inevitable decline. If you already have balance troubles, exercises and behavioral changes help correct them.    

It starts with proper posture. The ideal posture is also what you want when sitting in the saddle: level shoulders and hips; ears, shoulders, elbows, hips, and ankles in a straight line; looking ahead, your toes and chest are pointed in the direction of travel. This lets you move easily and flexibly so you can react quickly to what is happening around you.

Maintaining that position depends on a strong core. You’re not looking for six pack abs, but deep inner muscles that create a steady support. Standing in the correct position automatically requires you to use your abdominal muscles so you’re essentially doing mild crunches all day.

Strong leg muscles and ankles add even more support. All this is great for riding, since it makes you more secure in the saddle.

Bone Density & Vision

Another factor is bone density. Bones regenerate somewhat when you’re younger, but once you hit 50, bone loss outpaces formation. This means a higher chance of breaking something.

Strength training and weight-bearing exercises both help to slow bone loss and increase bone density. Posting while you ride counts, as does walking after a horse that doesn’t want to come in from the pasture.

Vision is also vital. As you age, you lose your peripheral vision. It happens so slowly that you may not even realize it. As your range of vision becomes smaller, you unconsciously shift your focus to compensate. You look at the ground a yard or so in front of your feet when you walk, which means you tilt forward, shifting your center of gravity. If you stumble, you can’t immediately compensate and right yourself.

There are plenty of ways to improve balance, coordination, and peripheral vision. The simplest is training yourself to stand and move in the correct position. Instead of looking down, focus forward on where you want to go, like looking ahead when approaching a jump.

Develop ever better balance by walking on uneven terrain (chasing that horse again) or riding a bicycle. The gold standard for developing core strength, posture, strong muscles, and flexibility is Pilates. Gyms, the YMCA, and senior centers offer balance programs, while internet videos are good alternatives for home workouts.

Exercises That Help with Balance

Here are some simple exercises you can do on your own. Try doing them without holding out your arms for balance.

• One-leg balance: stand with your feet hip-width apart. Life one foot off the ground for 30 seconds. Switch sides.
• Tightrope walk: Walk in a straight line, placing one foot directly in front of the other, heel-to-toe, as though walking on a tightrope.
• Flamingo stand: Lift one leg to a 90-degree position. Hold for a count of 10. Repeat on the other leg.
• Ankle strengthener: While sitting, push your foot as though you are pressing on the gas pedal of your car. Do this 10 to 12 times, then rotate your foot in each direction 10 times. Finally, shift your heel 10 times in each direction.

This article about improving balance to prevent riding falls as you get older appeared in the October 2024 issue of Horse Illustrated magazine. Click here to subscribe!

The post Improve Balance to Prevent Riding Falls As You Get Older appeared first on Horse Illustrated Magazine.

1. Push: Push-Up

The goal of the push-up is to improve upper body strength, shoulder mobility, and posture. This exercise incorporates upper-body postural control with core strength while improving shoulder stability, which adds more confidence and better control with your horse when mounted.

Start on your hands and your knees with your hands positioned under your shoulders. To begin the exercise, assume a high plank position (or modify with knees on the floor). While keeping your body straight, lower your chest and hips down toward the floor as far as you can. Push up to the starting position and repeat.

This should feel like an upper-body workout of your shoulders, chest, and triceps. You should also feel your core, glutes and quads working to maintain a stable position.

Form Tips

• Keep your body in a straight line with your neck neutral.
• Engage your core muscles throughout the movement to stabilize and protect your lower back.
• Stay evenly balanced through both arms as you lower down and push up.

2. Level Change: Bodyweight Stationary Lunge

The goal of this exercise improves the strength, balance, and stability every equestrian needs for effective riding. The unilateral nature of lunges mirrors the independent leg actions required in the saddle, ensuring precise cues. Strong and stable legs aid in maintaining a centered seat, especially during intricate movements or dynamic transitions.

Start standing upright with your feet together, then step forward with one leg, keeping the other leg stationary. Lower your body until both knees are bent at about a 90-degree angle. Ensure your front knee is directly above your ankle, and the other knee hovers just above the ground. Pushing through your front heel, return to the starting position. Repeat.

You should feel all the muscles in your legs working, especially the quad muscles. Your front leg should be doing most of the lifting.

Form Tips

• Refrain from pushing from your back leg.
• Maintain your balance by engaging your core.

3. Pull: Single Leg & Arm Row

The goal of the row is to improve your balance, position and shoulder mobility for better posture in the saddle.

This exercise offers numerous benefits that enhance riding performance. Rows improve your posture and stability in the shoulder girdle by strengthening your upper back and shoulder muscles, both of which are important for maintaining balance with your horse. This exercise helps correct body asymmetry, helping create more balanced aids.

Begin in a standing position on one leg and hold the dumbbell in your opposite hand. From this position, hinge forward at the hips, reaching down with the weight. At the bottom of the hip-hinge position, perform a row motion by starting with your arm straight. Initiate the row motion and pull your shoulder blade back while bending your elbow toward your ribcage.

You will feel the muscles of your leg working, including your quads, hamstring, glutes, and foot muscles. When performing the row, you work your shoulder muscles and the muscles surrounding your shoulder blade.

Form Tips

• Perform a hip-hinge by pushing your hips back and shifting your torso forward.
• Don’t lock your knee straight; instead, keep a slight bend in it.

4. Rotation: T-Roll

The T-roll is a fantastic exercise that combines elements of strength, balance, and mobility, all of which are important for riders.

This exercise strengthens your core, which is crucial for maintaining a stable seat and effective aids in the saddle. The rotational component also improves your shoulder stability and overall body awareness and control. These are factors that can contribute to better self-carriage and communication with your horse.

This exercise also engages your shoulder and back muscles, which promote better posture and upper-body strength for more effective rein control and pressure.

Begin in a high plank position, with your hands underneath your shoulders and your body forming a straight line from head to heels.

Engage your core and shift your weight onto one hand. Lift the opposite hand off the ground and rotate your torso, extending your arm toward the ceiling to make a “T.” Hold this position briefly before returning to the starting plank position. Repeat the movement on the other side, rotating and extending.

You’ll feel your core muscles engaging for stability. Your shoulder and arm muscles are stabilizing when holding the plank and during the rotation. Your obliques engage during the twisting motion, and your back muscles contribute to maintaining the “T” posture.

Form Tips

• Keep your body in a straight line when in the plank position; avoid letting your hips sag or lifting them too high.
• Maintain a strong, engaged core throughout the entire movement to stabilize your spine.
• Keep your weight-bearing arm straight (but not locked) to support your body during rotation.
• Choose a controlled, deliberate pace for the exercise to ensure proper form and maximum benefits.
• If balance is a challenge, you can widen your foot stance in the plank position for more stability.

5. Locomotion: Anterior Reach

The goal of the anterior reach exercise is to improve single leg stability, proprioception (sense of body position) and balance.

This is an effective single-leg exercise that engages your core, improves balance, and promotes functional mobility, all of which are crucial for maintaining a steady seat and effective aids when riding. By strengthening your lower body, this exercise will help improve your stability in the saddle, a fundamental component of good horsemanship.

Start by standing straight with your feet hip-width apart. Choose a leg to extend. Keep your toes lifted and foot flexed. While extending this leg, push your hips back and slightly bend the knee of your standing leg, keeping a flat back and an engaged core.

Gradually lower your torso, reaching your back leg parallel to the ground. Hold this position for a second, then return to a starting position. Repeat the same motion with the other leg.

This primarily engages your core and lower body, specifically the hamstrings, glutes, quadriceps, and calf muscles. It also engages the stabilizing muscles of the foot and ankle.

Form Tips

• Keep a neutral spine and engage your core.
• Perform the exercise with slow, controlled movements to make it more effective.
• Focus on maintaining balance and form, not how far you can reach.
• If balance is a challenge, do this exercise near a wall or a stable object for light support.
• Begin with a smaller range of motion and gradually increase as your strength and balance improve.

More From Ifa Simmonds

• Core Strength for Equestrians
• Barn Banter – Episode 16, featuring Ifa Simmonds

Get more info on Ifa Simmond’s Equestrian Fitness Academy website, or message him to set up a clinic, workshop, or live training session.

This article about functional exercises for riding appeared in the September 2024 issue of Horse Illustrated magazine. Click here to subscribe!

The post 5 Functional Exercises to Improve Your Riding appeared first on Horse Illustrated Magazine.

Human Anatomy

Contrary to popular belief, the core isn’t just your abdominal muscles, or “abs.” Your core is a complex system of muscles that spans your torso and hips; these work together to provide stability and facilitate movement.

Your core is essentially your base of riding. It offers the stability required to free and control limb movement, which is crucial for everyone.

The following are some of the significant muscles within this system.

◆ Diaphragm: Assists in proper breathing and the uppermost part of the core.

◆ Rectus abdominis: Commonly known as the “six-pack-ab” muscle, it helps in upper body flexion.

◆ Obliques: These muscles on the sides allow trunk rotation and side flexion.

◆ Quadratus lumborum: Deep core muscle that aids in spine extension and lateral control.

◆ Transverse abdominal: The deepest and very important muscle that supports and compresses the abdominal organs.

◆ Multifidus: Provides spinal stability during movements.

◆ Erector spinae: Extends the trunk and assists in lateral flexion.

◆ Pelvic floor muscles: Main support of the pelvic organs and the lowest part of the core trunk area.

Prioritize Core Strength

Riders need a stable and balanced core even more than most other sports. Imagine trying to direct and guide a horse without a firm base: Regardless of how strong your limbs are, without a sturdy core, it’s challenging to consistently improve riding performance.

Envision trying to take a jump without proper core stability. Despite having great balance, you won’t have the self-carriage to collect yourself and the horse effectively.

Moreover, a strong and supple core sets the foundation for balance—a vital aspect for all riders. A weaker core often leads to poor balance and reaction time, increasing risks of falls and mishaps while riding.

Strengthen Your Core

When most people think of core strengthening, traditional exercises like crunches, planks, and sit-ups most likely come to mind. Instead, try focusing on stability; you don’t necessarily need intense ab workouts. Simple exercises focusing on core stability will do wonders.

To begin learning proper breathing and core engagement, try the exercise below.

Diaphragm Breathing

Start by lying on your back. Concentrate on breathing through your nostrils while naturally expanding your stomach. Inhale, lift; exhale, lower. This is the first step to proper breathing for success on the trail, around a jump course, or in the arena.

As you engage your core properly with this first breathing exercise, you can introduce more challenging movements with more complex exercises, such as supine tabletop crunches, foot taps, deadbugs, turtle, and more.

The Turtle Exercise

The turtle exercise places emphasis on core stability and balance, both of which are fundamental for riders. A strong core helps you maintain an upright posture in the saddle while absorbing the horse’s movements, improving the effectiveness of your aids.

How To: Lie on a mat on your back. Extend your arms overhead. Lift your legs about 6 to 12 inches off the ground. The aim is to balance on your lower back with your shoulders slightly off the ground. Hold this position for the desired timeframe.

Muscles Activated: The primary muscles targeted are the rectus abdominis, obliques, and lower back. This position also requires engagement from the hip flexors and adds an extra challenge to the core muscles.

Common Missteps in Core Workouts

Equestrians, eager to strengthen their core, often make mistakes like rushing through exercises instead of taking the time to learn and perfect their form.

A strong core not only enhances your riding—it can also reduce unnecessary injuries. However, it’s crucial to work on all core muscles, not just the abs.

Your core is the foundation of your riding. A stable and strong core ensures a better-balanced, stronger rider, ready for any unexpected challenges in the saddle.

Further Reading
◆ Developing Core Stability for Horse and Rider
◆ Fit Rider: Get a Stronger Core
◆ Fit Rider: Yoga Poses for Core Strength
◆ Fit Rider: The Core of the Matter
◆ Fit Rider: Core Exercises for Equestrians

This article about core strength for equestrians appeared in the August 2024 issue of Horse Illustrated magazine. Click here to subscribe!

The post Core Strength for Equestrians appeared first on Horse Illustrated Magazine.

Modifications can be applied to make the poses more or less challenging. With the vast number of postures, if one doesn’t work for you, there’s likely another with similar benefits that will.

The physical postures have great value to equestrians when riding. Staying in shape also comes into play when working around the barn raking, shoveling, and lifting hay bales. It’s important to include postures that work on the following three physical traits: flexibility, strength, and balance.

Here are a few of my favorite yoga postures for equestrians.

Flexibility: Standing Forward Bend

Flexibility is an important component of equestrian fitness. Swinging a leg up and over a saddle requires flexibility. Having a flexible body also helps keep stiffness and soreness at bay. Additionally, if an unfavorable dismount were to occur, the flexible body typically sustains less injury.

There are lots of great yoga postures to improve flexibility, but I feel the most beneficial one is Standing Forward Bend. Not only do the legs get a great stretch, but so does the lower back. Also, inversions increase healthy blood flow to the head, brain, and thyroid. This pose is much more attainable than headstands, yet still garners the inversion benefits.

How-To:

◆ Stand with feet hip-width apart. Inhale and raise your arms overhead; with a flat back, exhale and swan dive forward, placing your hands on your shins, feet, or the floor, depending upon your level of flexibility.

◆ Drop your head so as not to create neck strain.

◆ Keep your knees relatively straight but not locked. You’ll want to feel some stretch on the backs of your legs.

◆ Hold the pose for five breaths or to your comfort level. If you feel there’s too much blood flow to the head, slowly come out of the stretch. 

◆ To exit, roll up slowly, stacking the vertebra, or take a reverse swan dive up.

◆ When finished, pause for a moment with hands in prayer position at the heart center; observe the blood flow redistributing, and allow the goodness of the posture to soak in.

◆ Standing Forward Bend can also be used as an entry point to other poses such as Plank, Lunges, Downward Dog, and Chair Pose.

Strength: Standing Goddess Pose

Physical strength is necessary as an equestrian, whether it’s being able to mount up easier, posting, or lifting a saddle.

There are many strengthening postures such as Chair Pose, Planks, and Warrior variations, but one of my favorites for riders is Standing Goddess Pose, which focuses on legs, inner thighs, quadriceps, and buttocks.

How-To:

◆ Stand with your feet wide apart and turn your toes out slightly; to avoid knee strain, your big toe should never be turned out past the knee.

◆ Begin with hands on your hips, then bend both knees equally, sinking your tailbone toward the floor.

◆ Don’t lean forward; the crown of your head should point toward the sky.

◆ After bending your knees, different arm variations can be added. Try prayer position in front of your chest (when palms are pressed together—this engages the pectoral/chest muscles). Bringing your arms overhead at shoulder width apart is another option.

◆ Hold the posture for five deep breaths, perhaps working up to a longer hold time as your strength increases. Three sets are recommended, taking short breaks between.

Balance: Tree Pose

Improve balance and focus both in and out of the saddle through balancing postures.

There’s an array of balancing yoga postures, but one of the most basic, yet effective, is Tree Pose, which can include variations to add challenge if the basic version is too easy. On the flip side, there are modifications to make Tree Pose simpler if you’re challenged by balancing poses.

Even though balance poses may not look like strengthening postures, many tiny muscles work to hold a balanced position. As muscles build, balance improves; work from where you are and enjoy the incremental improvements you’ll see from regular practice.

Mental focus also comes into play when mastering balance and is a means to developing concentration, which is helpful in horsemanship.

How-To:

◆ Begin with both feet solidly on the floor, with your weight placed symmetrically.

◆ Gently fix your gaze on something stationary ahead of you; hold your gaze there without wavering, regardless of what’s going on around you. In yoga, we call this focused intention, or drishti.

◆ Soften your standing knee; don’t bend it, but don’t lock it either.

◆ Shift your belly button over one foot, which equates to moving your center.

The following are foot placement options (based on your level of balance) for the leg that will be moving on to the standing leg:

◆ Keeping a big toe on the floor makes the pose easier. You can work up to placing your foot higher on the standing leg: ankle, knee, thigh, or crossed. The higher the placement, the harder the posture becomes.

◆ If challenged by Tree Pose, there’s no harm in using a wall, chair back, or windowsill to lightly place a hand if you feel wobbly.

◆ Hands are traditionally placed in front of the chest in a prayer position. For variety, arms could be extended upward or out to the sides.

◆ Keeping your arms in a stationary position is easiest, but to add more challenge, moving them while in Tree can be another option.

◆ If Tree Pose is too easy, try it with your eyes closed, which adds another dimension of difficulty.

Key Takeaway

Keep your yoga and fitness regimen interesting and doable. As you’ll see from some of these photos, practice can be done on the mat, on the trail, or in the ring! Consider committing to a regular practice and glean the many benefits you’ll notice in your riding and your overall physical and mental fitness.

Further Reading
◆ Groundwork for the Human
◆ Similarities Between Yoga and Horsemanship
◆ Your Equestrian Wellness & Fitness Journey

This article about yoga postures for equestrians appeared in the July 2024 issue of Horse Illustrated magazine. Click here to subscribe!

The post Yoga Postures for Equestrians appeared first on Horse Illustrated Magazine.

What is Energy Intelligence?

You may have heard of emotional intelligence and the soft skills required to build great relationships, such as trust, connection and kindness. All of these are crucial in horsemanship, but the next level work is “energy intelligence.”

Simply put, energy intelligence is the awareness of your own energy resources and the ability to influence your energy output in life and work.

As Nikola Tesla said, “If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.” While emotional intelligence is mostly about relationships and communication, energy intelligence is often about how we each govern ourselves and show up for life.

When you have more energy, you are often clearer and have more motivation, which then creates better relationships and performance. Your energy doesn’t just impact communication, it’s a form of communication.

Applying to Horses

In the horse world, other people assume that you love your equines all the time. Most of us do until we don’t—and then we need a break from mucking, riding, showing, or working with clients as trainers or instructors.

This can be an unspoken issue. Many can suffer in silence because of these expectations that a “horse girl” always wants to live and breathe riding. Yet when you’re exhausted and depleted, your interest can become diminished and—more importantly—your safety as well.

You’ve probably heard stories of people who rode when they shouldn’t have and paid the price in some way. When you’re too tired, it’s a signpost that you need to respect your own energy resources so burnout can be prevented.

It’s the same for your horse. You probably know not to push him, but are still tempted to push yourself—and horses feel this as well.

They can sense and feel your physical state as well as your emotional, mental, and spiritual states. They know and read your energy, but do you? Ultimately, the goal is more connection with your horse, and that comes down to energy intelligence.

Happier and Healthier

Brene Brown says: “I define connection as the energy that exists between people when they feel seen, heard, and valued; when they can give and receive without judgment; and when they derive sustenance and strength from the relationship.”

This is true for horses as well, and when they are happier and healthier, they’re more productive and connected. One of the ways you can value them is to adjust your energy when you are with them to be authentic, congruent and joyful. However, it’s much easier to do this when you are rested, clear, and present, which is when you are managing your energy well.

You can also note when your horse exhibits enjoyment and engagement and has a healthy flow of energy in his work and with his herd. Often making adjustments to his basic needs, such as friends, food, water, shelter, and exercise can help him feel safer, more rested, and content. This will improve his energy and leads to him to being a better version of himself, which in turn helps your relationship with him. 

Becoming Aware

Energy intelligence begins with awareness. We all need to take conscious pauses to reflect.

Ideally, you do this each day at some point, whether in meditation or through journaling. It’s also especially important before you enter physical space with your horse.

Some questions you can ask during this reflection are below; you can ask these about both yourself and your horse.

◆ What does it feel like to have energy? When do I have the most or the least?

◆ How do I know when my energy is flowing well? How do I know when it’s stuck?

◆ What gives me energy?

◆ What depletes or drains my energy?

◆ How do I replenish when my energy is gone?

After this reflection, you can list specifics about your gains and drains for you and your horse. Here are some examples.

Gains:

◆ Healthy food

◆ Restful sleep

◆ Enough water throughout the day

◆ Time spent with loved ones

◆ Main love language is met (see the book The Five Love Languages for more)

Drains:

◆ Being interrupted

◆ Fights and disagreement

◆ Lifting too much and over-working

◆ Feeling ignored or not seen

◆ Not being asked permission

Key Takeaway

There is still much more to explore in this space, so I’ve created an energy intelligence assessment tool for horse lovers/equestrians. If you’d like the document, email me through my website and I’d be happy to provide it.

Until then, remember that increasing your fulfillment through energy intelligence will create sustainable success for you and your horse. You can prevent burnout and grow your deep love for these majestic creatures.

This article about energy intelligence appeared in the April 2024 issue of Horse Illustrated magazine. Click here to subscribe!

The post Energy Intelligence for Equestrians to Prevent Burnout appeared first on Horse Illustrated Magazine.

That was until trainers began to always assign me the “difficult” horses and I burned out, abandoning horses completely.

Adult Re-Rider

When I returned to the horse world almost two decades later, it was because, once again, I dreamed of riding horses. I’d wake in the morning, remembering the feeling of freedom and connection and think, “I have to ride again.”

I took lessons, finding that muscle memory quickly kicked in. I remembered diagonals, how to cue the trot, and how to pick up the correct canter lead.

It was exhilarating and terrifying all at once, because as an adult returning to the barn after time off, I had a completely different mindset than when I was a teenager.

When someone asked me to tack up my lesson horse myself, I couldn’t. Growing up at a performance barn in the 1980s taught me to ride, but none of the accompanying horsemanship skills. We had grooms to tack our horses.

I felt embarrassed at my lack of knowledge and ability on the ground. While I still loved riding, I changed my focus to becoming a horsewoman, not just a rider. I took a job as a working student at age 35 in exchange for riding time at my barn. I learned basic horse handling and care, and the reward was time in the saddle.

The Love for Riding

One of the most wonderful perks of working with horses is the ability to mount up and spend time together in the arena or on the trail. There is no better feeling when you are on a horse, communicating without words.

I spent some of the best times of my life in the saddle. For years, I tried to find something that could replace that euphoria, but I drifted back to the mounting block each time.

My trainer is always after me to ride more often, but as a working mom, my barn time is limited. As a result, my trainer is always asking me to get on my pony and give him some exercise.

“He’s bored,” or “He wants a job” are common refrains. I constantly feel guilty if I don’t tack him up and get on for 30 minutes. After all, it’s healthy for him, and no one wants a spicy pony who has been sitting too long.

Getting proper exercise is important for both horse and rider. My pony has lived with EPM for almost 10 years, and keeping him ridden and properly muscled has been a huge part of his wellness program. He has less inflammation, more stability, and a healthier life when he is ridden regularly. For us, riding is one of the most important things we can do together.

Time Out of the Saddle is Important

Riding is only one aspect of horses, and one that perhaps has overshadowed all the others. As a timid rider, I found that the more time I spent working with my horses on the ground or even just hanging out in the paddock, the more my confidence improved.

My Thoroughbred, Delight, was diagnosed with kissing spine. Despite being only 11 years old, I retired him from riding after trying many therapies and discussing it with my wellness team. In fact, his dangerous and aggressive behavior under saddle with a previous owner was how he came into my life.

I dedicated all my time with him to groundwork, earning his trust again and keeping his brain and body busy, all without being on his back. Turns out there’s a lot we can do to have fun and give them a wonderful quality of life that doesn’t involve putting a saddle on their backs.

The Most Important Goal with Horses

One day, I may be too arthritic to ride comfortably. My horses may all be too old to carry a rider successfully. They will still be valuable in my eyes and worthy of my attention.

For me, learning to tack, longe, and do liberty and groundwork helped improve my communication with my horses and gave me a more enjoyable experience in the saddle. The focus on riding was the reason for my burnout so many years ago. Incorporating other methods of connecting and spending time with horses taught me how to listen better, be a more effective communicator, and enjoy the time spent with these animals.

Now with one riding horse and another retired, I can enjoy both animals equally because they require different things for exercise. Whether you choose to focus on riding or unmounted time with your horse, remember that showing up for your horse and spending time with them is the most important goal.

This article about there being more to horses than riding appeared in the April 2024 issue of Horse Illustrated magazine. Click here to subscribe!

The post There’s More to Horses Than Just Riding appeared first on Horse Illustrated Magazine.

Your Brain: A Quick Tour

The human brain is a complex structure that can process enormous amounts of input in a split second. One of the most vital structures is the brain stem.

Take your hand and feel from the top of your head to the base of your skull. There, where the skull joins the neck, is the brain stem. This is the never-sleeping power plant that controls all the automatic processes that keep us alive: breathing, heartbeat, blood pressure, and so on.

In addition to this autonomic system, our brain has the limbic system, which is involved in our emotional and behavioral responses. Two key components of the brain’s limbic system are the hippocampus (associated with memory) and the amygdala (associated with fear). They in turn regulate the parasympathetic (rest and digest) and sympathetic (fight or flight) nervous systems.

Why Does Neuroscience Matter for Equestrians?

As riders, we just want to ride well, maybe compete successfully, stay calm under pressure, and enjoy the journey with our horse. So why should we care about brain anatomy? The answer is simple: Because it affects everything.

“Neuroscience is at the frontier of giving us the evidence and knowledge to understand what our individual brains and bodies need to be healthy and to learn, grow, adapt and change,” says Misha Bechtolsheim, a sports performance and fitness professional based in California. With over two decades of cumulative knowledge of applied neurology, athletic conditioning, injury rehabilitation, and movement anatomy, she has had the opportunity to support a wide range of clients.

The experiences we’ve had during our lifetime shape our “output”—who we are—and how we respond to situations, stimulus and threats (real or perceived).

But equally vital is the quality of inputs to our brain.

“When we can control the quality of information we provide our brain, we help it make quick, safe, reasonable decisions and allow us to continually expand what we’re capable of,” says Bechtolsheim.

On the other hand, poor quality (or unplanned, reactionary) input can decrease confidence, slow reaction times, and lead to injuries, dementia, high blood pressure, muscle stiffness, vertigo and more.

But there’s good news.

“Our brain is highly adaptable,” says Bechtolsheim. “The importance of neuroplasticity, or brain change, can’t be overstated. It means that not only is it is possible to change dysfunctional patterns of thinking and behaving, but we can develop new mindsets, skills, abilities, and emotional patterns, no matter our age or current skills.”

Your Brain: Care & Feeding

To stay healthy and sharp, our brain needs two things: fuel and activation.

Its fuel is glucose and oxygen. In the next section, you’ll learn how breathing can significantly affect your brain and how you feel, both physically and emotionally.

Activation means “use it or lose it.”

“To grow and adapt, we need to challenge our brains enough so that it’s a bit difficult,” says Bechtolsheim. “The key is to have just enough challenge, but not so much that it triggers overwhelm and fear.”

The latter just leads to the brain going into protective mode and shutting down, much like a horse that’s been pushed too far, too fast.

In addition, your brain is constantly scanning the environment for threat and always asking the question, “Is this dangerous?”

When you can answer “no” with actions and input that instill trust and engage curiosity, then your brain can become comfortable with increasing levels of challenge over time. Before you know it, you may be able to do things you never thought possible because you allowed your brain to stay safe while it was learning it could do more.

Brain Game No. 1: Breathe

Breath work should be a point of focus for everyone, regardless of your level of performance or what activity or sport you do.

“Breathing well [brings more] oxygen to the brain, which reduces the threat that the brain might be experiencing,” says Bechtolsheim.

Because the brain is always scanning for threats, when you’re breathing better, you’re in a more relaxed state.

“[When] you’re feeling more comfortable and not stressed, your nervous system can relax and you are able to perform with greater mobility, focus and ease,” she explains.

Breath work is effective because the mixture of oxygen and carbon dioxide in our bloodstream can change our state of mind.

“Different types of stress can benefit from different ‘mixtures’ to help us feel safe and calm,” adds Bechtolsheim. “For example, prolonged exhales have been shown to induce greater levels of relaxation, improve mood, lower blood pressure, and increase activity in the vagus nerve when compared to longer inhales.”

In addition, breathing affects our physical body.

“Around your diaphragm is the rib cage, which connects to your thoracic spine,” she continues. “The thoracic spine connects to your lumbar [lower back] spine as well as to your neck and shoulders and head. Your lumbar spine also connects to your pelvis, which sits on the saddle.”

Because everything is connected, tightness in your breath can constrict your shoulders, tighten your fingers on the reins, pull your pelvis out of alignment or affect your balance.

“Riding is such a nuanced skill that any small shift or place of tension could mean you’re having one conversation in your head, but your body is telling your horse something completely different,” says Bechtolsheim.

During the day, begin to practice bringing your awareness back to your breath frequently. Is it high and shallow? Deep and low?

To bring your nervous system into a calmer, more regulated state, try the breathing exercises that fit the situation you’re in or the way you’re feeling. If you know certain activities trigger anxiety, breathe consciously before you begin and continue with the breathwork (see below).

Breathwork Exercises

During the day, begin to practice bringing awareness to your breath and increase the quality of your breathing with one of these exercises. For each, repeat the cycle four or five times or for a total of five minutes at a time.

Situation: Anxiety and Nerves

• Inhale: 2 counts
• Hold: 2 counts
• Exhale: 6 counts

Situation: Performance Anxiety

• Inhale: 4 counts
• Hold: 4 counts
• Exhale: 4 counts
• Hold: 4 counts

This is known as box breathing.

Situation: Mind Racing; Getting Ready to Sleep

• Inhale: 4 counts
• Hold: 7 counts
• Exhale: 8 counts

Situation: Confrontation; Being Upset After an Argument

• Inhale deeply
• Exhale deeply with open mouth

Brain Game No. 2: Balance

“Balance is an integral part of fitness and wellness at any age, with any movement, for any sport,” says Bechtolsheim.

It’s no surprise that good balance increases your brain’s feeling of safety and expands your range of abilities into your capable zone (see “Comfort vs. Capable Zones,” pg. 49).

Poor balance, on the other hand, can lead to increased risk of falling, moving without confidence, feeling stiff or getting dizzy. All of these are compounded with riding because the added height when we’re in the saddle increases your brain’s sense of danger because it wants to protect you from falling and injury.

If you want to improve your balance, you have to challenge it—but not provide so much challenge that you can’t succeed, according to Bechtolsheim.

“For this reason, doing balance drills that are too hard and that you can’t do successfully causes stress in the brain and decreases trust in movement.”

As you explore these balance exercises, remember that brain plasticity is driven by novelty and intensity (among other things), so make sure you’re incorporating both.

Balance Exercises

To challenge your balance, stand up and start to explore different positions for your feet, head and eyes, then play with adding speed to these position changes.

Foot Position (from least to most challenging):

• Straight ahead, hip distance apart
• Spread stance, one foot in front of the other. The closer together they are, and the more in-line (like standing on a tightrope), the bigger the challenge.
• Standing on one foot

Head Movement

• Up and down
• Side to side
• Diagonal

Eyes

• Both open
• Both closed
• One eye open

Movement Speed

• Slow
• Medium
• Fast

Layering Challenge

• Put together several aspects at the same time.
• For example, stand with spread stance, close one eye, and move your head.

Remember to have fun with these exercises. Don’t judge yourself or feel that you should somehow be doing better. Just take it slow, breathe, and keep progressing.

Brain Game No. 3: Bounce

If you have a stability ball, you know it’s great for core work and maintaining the good posture you want when you ride. But did you know that bouncing on the ball is an amazing tool for your brain?

“Sitting on the ball and bouncing is great for the lymphatic system, hydrating and stimulating the fascia and providing a low-impact quad workout,” says Bechtolsheim. “It also challenges your visual system and activates your vestibular balance system.”

Start with bouncing and then add auditory and rhythmic training. The combination increases neuroplasticity exponentially.

Here are a few ideas to play with.

• First, sit on the ball and bounce up and down to establish a rhythm.
• Use your hands to tap the side of the ball, then clap them together.
• Vary the rhythm.
• Try alternating sides.
• Do a double clap.
• Time the rhythm both with and against the bounce.
• Create different rhythms and tones.

Remember, the health and brain benefits come from the act of doing the activity, not in the perfection of it.

“Let yourself make ‘mistakes,’ learn from them, grow from them, and just have fun,” says Bechtolsheim.

Not only will you get an awesome quad and cardio workout, but you’ll be creating a lot of plastic change in your brain.

Comfort vs. Capable Zone

You’ve heard of your comfort zone, bud did you know there’s also a “capable zone” and a “threatening zone”?

If you go into the threatening zone, you’re more likely to get injured and be outside your ability level. In comparison, your comfort zone is just that—comfortable.

The problem is that if you stay comfortable, you can’t change, improve or grow. Ironically, the more you stay in your comfort zone, the more threatening and unpredictable everything becomes because you’re not used to anything else.

The key to growing safely and learning is to expand into your capable zone. Here, you can challenge yourself and expand your skill set, tools and experiences. All this makes your brain feel more and more comfortable with trying new things and shifting into problem-solving mode.

Key Takeaway: Brain Power For Life

As you’ve discovered, breathing consciously, improving balance and exploring rhythm through play helps your brain learn, grow and trust in your expanding abilities.

Just a few minutes of brain games a day can help you let go of past limitations and reach higher levels in your riding—and possibly improve other areas of your life as well!

This article about equestrian brain games and neuroscience appeared in the March 2024 issue of Horse Illustrated magazine. Click here to subscribe!

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Here are a few reasons we do groundwork with our horses; perhaps you can see why personal groundwork could be beneficial for humans as well.

◆ Promotes circulation

◆ Loosens and relaxes stiff or tense muscles

◆ Helps alleviate soreness and decreases the chance of injury

◆ Develops the trust necessary for safe, effective collaboration

◆ Builds a foundation of fitness and confidence

◆ Improves communication between horse and human

◆ Increases focus

◆ Collects the physical body and mind

“Groundwork for the human” is a phrase I coined while working with equestrians on the yoga mat and on the meditation cushion through my Body, Mind, Equine programs. This concept might sound a bit puzzling at first, so let me break down what groundwork for the human looks like.

The yoga mat and the meditation cushion can be great places to practice personal groundwork for the body and mind. Yoga offers an opportunity to focus on overall awareness, body alignment, placement, and orientation—all beneficial skills to have when we’re around or riding horses.

Groundwork for the Human Body

Through yoga, you can work on body mechanics, fine-tuning, focus, discipline, moving through challenges, and observing inner energy and breathing. Treat the mat as a training ground to develop effective, efficient use of your body. As you become more body-aware, these lessons begin to trickle over into your riding and other physical activities.

Often on the mat and in riding, you think you’re aligned or symmetrical, but that’s not always the case. For example, when in a tabletop position on the yoga mat (on hands and knees), it may feel like your weight is placed equally on each hand and knee. But sometimes, upon checking, you look at your knees and they are together, rather than hip-width apart, or when you take a glance at your wrists, they are not aligned under your shoulders as you think they might be.

How this might look in the saddle is that you may think your weight is even in each stirrup, or that your shoulders are relaxed down away from your ears. But upon checking, you notice you are not physically as collected or as aligned as you thought.

When you’re not physically collected, your horse will not be either, as tensions and misalignments in your body can restrict your horse’s movement.

The yoga mat is a great place to learn bodily self-correction. Once this skill is honed on the mat, it begins to naturally translate to self-correction when riding or even in your body language while training or interacting with horses.

Exercise 1: T-Pose Symmetry

◆ While mounted (saddled or bareback), bring your arms to what you think is a T-position with palms facing downward.                                     

◆ Look out at each arm or have someone else look or take a photo to see if your arms are at shoulder height. Notice if your arms are coming directly out from your shoulders, or if they are above or below shoulder height, or if they are lopsided.

◆ If doing this exercise while saddled, it’s also a good opportunity to check and see if your weight is placed evenly in each stirrup.

Note: It’s a good idea to have someone hold your horse so you can solely focus on the exercise.

Pictured above are two riders doing this exercise. One has her arms in an aligned T-pose and the other thinks hers are, but they are not.

This and other simple, similar exercises can be practiced on the yoga mat or while mounted as a form of physical groundwork for the human.

Groundwork for the Human Mind

Then there’s the aspect of mental groundwork. When your mind is all over the place and unfocused, your energy becomes less clear and more fragmented, which of course your horse detects and responds to, often mirroring back distracted or uninterested energy.

Through yoga or meditation practice, you’ll notice when your mind wanders to a thought or to a distraction so that you can gently rein it back in to the breath, the bodily sensations, and the present moment—where life is happening.

Mental groundwork is a most valuable tool for training the “mental muscle,” much like developing your other muscles. Without focus, it can be hard to complete a task, whether at your desk or working with horses—not to mention the excess energy it takes to be scattered.

In deep meditation, you are fully integrated and focused, without attention wavering. Ultimately, you can learn to carry that focus with you beyond the sitting meditation.

Training the body can seem easy compared to training the unfocused “monkey mind” (for more, read “Harness Your Monkey Mind,” pg. 18, Horse Illustrated January/February 2024). The good news is, you can learn to collect your mind through meditation techniques.

One effective method is directing attention to your breath. It’s simple yet powerful, and can be done virtually anywhere.

Exercise 2: Watching and Counting Your Thought Stream

◆ Set a timer for one to five minutes.

◆ Close your eyes.

◆ See your thought stream (the succession of thoughts).

◆ Notice that each individual thought arises, is present, and then disappears.

◆ See if your attention can remain on the succession of thoughts. See each individual thought, one after another.

◆ Count the number of individual thoughts you see in a row.

◆ Attention will move somewhere else. When that occurs, let your attention return to the thought stream and resume counting.

◆ With practice, the count will increase as your ability to direct your attention strengthens.

This is one mental groundwork exercise to gather the mind, improve focus, and help you become more aware of the workings of your mind. This practice also allows you to feel less controlled by your thoughts as you notice how they arise, come, and go while you build your power to observe and direct your mental attention.

Key Takeaway

When your body and mind are integrated—working as a team—your life and your relationship with your horse is enhanced. Personal groundwork helps you show up as more centered and grounded rather than scattered.

Physically and mentally, you become a better companion for your equine partner. I hope that you enjoy and consider this new way of viewing groundwork beyond the horse.

This article about groundwork for the human appeared in the March 2024 issue of Horse Illustrated magazine. Click here to subscribe!

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Our sometimes overactive and easily distracted minds can rob us of precious moments and quality time. The good news is that there are tools and techniques to help pump the brakes on that runaway freight train of thoughts and improve the quality of presence with your horse and in your daily life.

What is the Monkey Mind?

In mindfulness practice, we’ve affectionately labeled the busy mind as the “monkey mind.” Though monkeys are quite cute, they tend to be full of constant, exuberant energy, jumping from one thing to the next. When your mind leaps around like a monkey, you can end up feeling unfocused and exhausted.

When dealing with horses, not only can the monkey mind be annoying, but it can also be quite an energy drain as we overthink and overuse it. Sadly, in our ever-faster-moving world with the constant need to multi-task, we’ve trained our minds to dart around from one thing to the next without pause, which fragments our energy. Dwelling on the past or projecting into the future causes us to miss the present moment, which is where life is happening.

When the mind is all over the place, it can be hard to complete a task, whether at your desk or with horses. In addition to this leading to fatigue, a restless mental state can lead to poor decision-making and could even cause safety issues. It’s in your and your horse’s best interest to make prudent, clear decisions.

Being Present

There’s a lot of talk in horsemanship about collecting your horse, but what about collecting yourself and your thoughts? Since we transmit energy and horses read energy, they often mirror us; when you’re not “present,” neither is your horse. It’s not uncommon for him to become scattered and distracted if you are.

Here’s how this might look on a trail ride: you’re riding your horse and an unrelated, random thought pops into your mind. For example, “What am I going to cook for dinner?”

This takes you completely out of the moment.  Your horse senses this and takes advantage of the opportunity by grabbing a bite of grass, stumbling on a rock, or pinning his ears at the horse next to him.

When you collect your mind, your horse becomes more present as well, and you help him focus his mind and energy too, ultimately making you a better team.

How to Improve Mental Focus

Training the mental muscle is no different than developing other muscles; it takes practice and commitment.

Here are a few practical and easy-to-apply exercises:

1. Become an observer of the mind: Collect your mind, at least somewhat, before meeting up with your horse. You can do this by simply focusing on your breathing for five minutes before going to the barn. This calms your mind. Each time your mind wanders from the breath (and it does!), notice that, and gently direct your mind back to your breath.

2. The count: This simple but beneficial exercise can train your mind to focus on one-pointedness for longer and longer periods.

Close your eyes and slowly count to 10, solely focusing on the number in your mind’s eye (nothing else but that number). Notice—without judgment—how far you get before your mind wanders from the number or a random thought trickles in.

With practice, you’ll be able to get further along before your mind drifts, increasing your ability to focus longer.

3. Use breath and bodily sensations: When you notice yourself coming out of the moment while working with your horse or while riding, tune in to your breathing and your bodily sensations. This helps ground you in the present.

I often say, “Thank the mind for its (many) opinions and come back to the breath and the body!” The breath and the bodily sensations are tools that you always have right in your back pocket that you can use any time you feel scattered.

4. Widen your gaze: We’re often so task-oriented or running on autopilot that we miss what’s happening within us and around us. Simply stand still, look around, and detect all that you can. Notice the details, see the sights, hear the sounds, smell the smells. Getting present is a way to slow down the mental chatter and come into the now.

5. Breathe with your horse: Before jumping right into training or riding, take a moment to breathe with your horse. This gives you both a moment to slow down and set a focused tone.

Place your hand near your horse’s nostrils, on his side, or on his chest, and see if you can sync up your breaths to a slow, steady rhythm. This is calming for both horse and human.

6. Take a mini-meditation: We don’t always have the time or the headspace for a languid meditation session, but a mini-meditation can be just as effective.

Before mounting up or before training, take a moment to be still, come into the present, and deliberately gather your mind and your energy. You and your horse will notice the positive difference this pause makes.

Note: Some of the above exercises can be done again once you’ve mounted up and as you see fit.

Other Suggestions for Harnessing Your Monkey Mind

If the above exercises are helping but you feel you could use even more support, consider the following ideas.

1. Practice when the waters are calm. The more time you hone the skill of mindfulness on the meditation cushion or yoga mat, the more likely your success will be when trying to slow the monkey mind in daily life, which then becomes second nature when you are around or working with horses.

2. Consider working with a coach. We work with coaches to achieve other fitness, training, and life goals, so why not for our mental goals as well? A meditation leader can be a good resource when wanting to learn the skill of gathering or collecting the mind.

3. Use a program specifically designed for equestrians’ mental needs. For this exact reason, I produced a course with HorseClass called “In the Moment.” This series of short, concise visualizations and exercises can easily be downloaded to your device and can help level up your mental game at the barn, in the show ring, or on the trail.

Key Takeaway

Don’t be too hard on yourself. Our mental focus varies on different days and for different reasons, depending on how much rest we’ve had, what we’ve eaten, what else is going on in our lives, et cetera. In many cases, we’ve conditioned the mind to be busy and overloaded.

Remember, unlearning an unfavorable behavior can take longer than learning one, so be gentle with your mind. Not only will you feel better and more focused, but your equine partner will also appreciate you learning to harness that monkey mind!

This article about harnessing your monkey mind and being more mindfully present with your horse appeared in the January/February 2024 issue of Horse Illustrated magazine. Click here to subscribe!

The post Harness Your Monkey Mind: Be More Mindfully Present Around Horses appeared first on Horse Illustrated Magazine.

Because so much time, energy, and money is invested into these creatures we love, frustration may creep in when the reality of other life responsibilities interferes. It’s important not to internalize these restraints and allow them to make you feel discouraged. Instead, you must recognize and include them as part of your goal setting in order to make your goals more attainable from the start.

Get Started with Goal Setting by Gaining Perspective

A helpful exercise that I use for horse owners and riders is to ask them to write down all the important sections of their life. Examples might be work, family, relationship, other pets, hobbies/sports outside of riding, et cetera. Oftentimes when you see how many things are on the page, you realize that there are quite a few people, animals, and other commitments vying for your attention.

This is a great way to put it all in perspective. When you’re at the barn, nailing those flying changes may feel like all that matters, but no matter how much you love riding, it’s just one piece of your much larger existence.

Most things in life end up needing to be a compromise. You may want to participate in all of the shows on the local circuit, purchase a competitive horse for the division or class you want to show in, master the sitting trot, or ride the perfect pattern, but all of those things require an investment of some kind. You must be honest with yourself about what resources you have available.

This situation also becomes difficult for the professionals guiding your equestrian journey. We never want to tell anyone they can’t do something; good trainers will build you up and encourage you every step of the way. But it’s also our job to manage expectations when a client mentions goals that we know to be outside of their scope of resources.

Setting Goals for Ownership and Showing

Goals can be set in any sector of equestrian sport. A common one is horse ownership. Other than buying a horse, there are many options available, including leasing, half-leasing, care leases, or riding school horses.

Just as horse ownership causes you to compromise by allocating resources (i.e. time and money), choosing one of the other options may take less resources, but requires compromise on how many times you ride per week, how high you jump, what movements you school, et cetera. However, all of the above options will help you continue to grow as a rider.

Other common goals center around showing. Rated horse shows can be extremely costly, plus paying your trainer and your own travel expenses.

I find the best way to get the most out of show season isn’t to only commit to one show at a time, but rather to present your trainer with a show budget for the year that is reasonable to you.

From there, the two of you can brainstorm and put together a calendar of shows that fit your schedule, finances, and goals. This way you can also plan to use those shows to build to some sort of “peak.”

For example, if you can afford six shows for the year, your trainer may decide it would be better to do a cluster of three in the spring and three in the fall so that you get into a rhythm rather than just showing once every other month.

It’s also important to mention that not every rider enjoys showing, and that is totally fine. No one should ever make you feel “less than” for that.

Setting Smaller Goals as an Equestrian

The secret to equestrian goal setting is to use the time you have in the saddle to work on the basics that need brushing up. Rather than having a grandiose goal such as “I want to show in X class,” break down what would be needed to be successful in that class: A better sense of canter rhythm, tighter turns, cleaner lead changes—whatever it is, all of these things are achievable with basic exercises that can be done both inside and outside of a lesson.

Dedicating even 15 minutes of each ride to improving the basics you have targeted will result in reaching the next level. As your foundation builds and your basics and communication with your horse improve, more and more doors will open.

From a sports psychology standpoint, achieving lots of smaller goals on the way to the larger goal will make the journey much more rewarding!

Potential and Comparison

Another common occurrence when setting goals is feeling “I’m not using my horse to his full potential.”  The horse has no idea if he was born with fantastic bloodlines, perfect conformation, or great aptitude for a certain discipline. The only thing he knows is whether he has food, water and shelter, and whether his handlers treat him kindly or roughly.

Your horse doesn’t understand the significance of Finals or the World Show, the difficulty level of the exercise at home or class at the show, the color of a ribbon, nor the concept of what could be. Equines are very lucky to live in the now, and we humans could learn a thing or two!

Where do we as humans get these ideas of what we should be doing? Usually by looking around and comparing ourselves to friends, barn mates, and social media influencers. What they say about social media is true, though: people tend to only post the good.

This is also the case for what people tend to allow others to see in real life. Generally, only a person’s immediate family and closest friends will know about all of their fears, struggles, and hard work. The rest of the world tends to only see the very biggest failures and triumphs, and even those fade from the collective memory of society very quickly.

Social media just happens to be a place where all the happy and colorful win photos are curated and posted, whether you as a viewer have had the best day or the worst day. However, what you don’t know is what the other person gave up to be at the show, to buy the horse, or to finally be able to execute that upper-level movement.

The person posting could have sold their car, missed important family events, cried driving home from the barn for six months after tough lessons, or endured injuries and layups for their horse. Just because those parts of the journey are kept quiet doesn’t mean we don’t all go through them.

Key Takeaway

Overall, as an equestrian, it’s crucial to set goals that fit into the big picture of your life. Riding is supposed to be fun, and our relationship with horses should bring joy. If the time we have at the barn is spent stressing or rushing, then something needs to be adjusted. Throughout all of it, take comfort from your horsey friends and your trainer to help guide you through this balancing act that is the equestrian experience.

This article about equestrian goal setting appeared in the January/February 2024 issue of Horse Illustrated magazine. Click here to subscribe!

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