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	As a Body therapist I recognise the need for a proper warm up before strenuous exercise, this is important for both humans as well as horses. It would seem a bit unfair to drag a horse out of the paddock after spelling him, saddle up and expect him to go straight out and jump a round, well for us humans, we sometimes expect our bodies to jump into gear as soon as we hit the saddle after a day, week, or sometimes [as in my case] a month of office work and to not to feel the aches the next day. ....yeah-right!!!
	by Alison Goward

	The following exercises you may recognise as they have been around for a long time and these were put together specifically for horse riders by a group of accredited physical therapists.Of course if you are suffering from condition such as a sore back or any ailment, then please err on the side of caution and get a clearance from your doctor, or physical therapist that these exercises will not aggravate your condition. The other thing about these exercises is that they are here to help you to gently stretch your muscles to warm them up for the tasks expected of your body in horse riding. Gentle is the key word, always be kind to your body, these are not meant to hurt you. Do them slowly three times each and build up as you get fitter. The best time to do the exercise is on the out breath as this is when your body is most relaxed.	Don’t forget to breath as the muscles require oxygen to facilitate the energy needed to perform the exercise and by holding your breath you slow the aenerobic [oxygen into the muscle] process down and this is where lactic acid can build up. Lactic acid is felt as tightness and sore ness in the muscle. Just as a note of interest here:- you can tell if your horse may have a lactic acid build up. By gently stroking over his body you may feel if the musculature is tight and hard – possibly indicating an acid build up - or the muscle may feel soft and yielding. - acid free. If your horse does have tight muscles – ask your self ‘if you give him enough time in warming up exercises and most importantly in cooling down exercises’. You may need to adjust the amount of time spent in these areas… Also a gentle massage after working him works wonders. After hard work the blood and, lymph are near the surface of the horses’ body.
your teacher

...Alison Goward
The earliest and most vivid memories of Alison's childhood are centred around healing and horses. Her love of horses has lasted for over forty years, and through her training as a Body therapist, Alison saw that she could also offer through the Bowen Treatment - 'healing' to horses. ....and so Alison developed EMRT-Equine Muscle Release Therapy, unifying balance and harmony between horse and rider. E.M.R.T(tm) is now being taught through out Australia, Europe. U.S.A. Britain and New Zealand.

These are the carriers of the lactic acid in the muscles to the kidneys to be eliminated from the body. Gentle stroking, known in massage terms as effleurage, along the muscle will help to dispel the acid residue in the muscle into the blood stream and the lymphatic system.

Good luck with your exercises enjoy yourselves and remember to be kind to yourselves – slow and steady progress is better than fast and furious and stiff and sore.

I always go by the old adage – If in doubt don’t ! - Try to always feel good about what you are doing and this includes exercise.*Precaution warning

I do not subscribe to the adage ”no pain no gain” [from my point of view as a therapist pain can lead to damaged muscles - the opposite of what we are aiming for]

The Three Important Rules...
Number One! Always flex the then stretch. In other words work with your body, if you intend to do a hamstring stretch photo one, do a few 'knees-up-mother-brown' first to limber up.

Two ! Always only do what your body allows you to do - work with your body, instead of making your body do the work. Stop as soon as you feel an ache or a quiver in any muscle - it is the body's signal that it has had enough. Doing more and more than what one's level of fitness can handle, can cause tightening of the muscle fibres and lead to shortening of the fibres. The end result ...a muscle spasm.

The third must, is to try to gently stretch the muscle fibres. This leads to flexibility. There are also three exercise requirements that must be addressed, first and second - are flexion and extension, work with the body's natural limitations.

The third is breathing, the intake of oxygen and Chi energy into the body. Breathing carries oxygen into the bloodstream via the lungs. This then goes to muscle-cells to create energy for them to work. If there is no oxygen, no energy can be expended, and the waste by-products of energy combustion can not be taken away from the blood stream. This by-product is lactic acid, if there is tension in the muscle, blood can not flow through to take up lactic acid and the muscle becomes tight.

As an example, hold your breath and feel the body's rigidity. Breathe out and feel the relaxation. With each 'in' breath - the body contracts - with each out breath - the body relaxes. Shut your eyes and feel the difference between breathing in and then out.

This is the reason all exercises should be started with the 'out' breath as the body is then at its most relaxed state.

•Remember only to work to your body's comfort zone
•All exercises to be done 3 times each and for 3-7 seconds each
•Always do your exercise on the 'out' breath
•In-between each exercise, take a couple of breaths to relax the body
•Always flex before stretch

A) The Stance Knees straight, bend forward as much as the body will allow, don't strain, take little bounces up and down with the body before and after the stretch. This will warm up the body before competition then relax it afterwards.

The Purpose Works on the hamstrings and opens up the shoulder blades as well as working on stretching the lower back. For Riding Creates flexibility in the legs and helps drop the shoulders.

B) The Stance Place hands on a wall in front of you at shoulder height, arms straight, one leg out behind, keep your heel to the ground. Whilst keeping that leg straight, bend into the wall taking weight on the bent support leg. Do this exercise on both legs.

The Purpose works on stretching the calf muscles for riding, also helps the ankle and hip alignment and ankle flexibility

C) The Stance Sitting, legs out in front bring one leg bent towards body, place foot on or as close to the inside of the thigh of the opposite leg allowing the knee to fall towards the ground [this is similar to the half lotus position of yoga]

The Purpose this exercise will help stretch and lengthen the adductor [inside thigh muscles] used so much in riding. Do one leg then the other.

D) The Stance Sitting, bring your heel as close to your behind as possible. Keep the knee on the ground, gently lean back, supporting your weight with your hands flat on the ground behind your back. Do this exercise with both legs.

The Purpose Stretches the quadriceps at the front of the thigh. For Riding This exercise helps to make the upper leg long in the saddle, as well as the use of the leg in the saddle.

E) The Stance Sit with legs stretched out in front of you. Hands on ground inside legs. On the out breath bend the body forwards from the waist, support yourself with your arms bent and hands on the ground. Hold for count of three and sit up – repeat three times. Try to keep your back and spine straight.

The PurposeYou will feel the stretch in your quadraceps and in your back. The back muscle called the eractor spinae muscle is the one that is used – this muscle is the muscle that holds the spine erect [upright] and straight and in riding is used for the half halt and halt, so it is a very important one to keep strong and supple.

F) The Stance Lying on your back, bring your knees up to take the strain off your lower back, with your feet flat on the ground, place your hands behind your head with your elbows relaxed against the ground, bring your elbows forward using your hands to support your head. Roll your upper body forward as far as comfortable WITHOUT putting strain on your neck – use your stomach muscles to roll forward not your neck.

The Purpose Strenghtens and tightens the abdominal muscles. For RidingThis exercise strengthens your centre - the centre of gravity.

G) The Stance Lie on your back, again place your hands behind your head with your elbows to the ground, bring your knees up bent with your feet flat on the ground. Keeping your upper body flat on the ground and on the out breath let your legs fall to one side, your hips will rotate slightly, hold for a count of three then bring your knees back to the centre. Repeat the exercise by letting your legs fall to the opposite side.

The Purpose This is a useful exercise for lower back and hip stretch and mobility.

H) The Stance Lying down, stretch your arms and feet away from the body as much as possible. Relax back to normal body position gently after each move.

The Purpose To stretch the spine and hips. For Riding Relaxed and supple spine, hips and lower back.

I) The Stance Standing, push up to the heaven with your hands joined.

The Purpose Stretches across the top of the shoulders and especially the rib area underneath the shoulder blades and at the sides of the body. For Riding Helps top stop stiffness in the arms, shoulders and upper body giving greater flexibility and suppleness.

J) The StanceStanding, bring arms above your head, bend one at the elbow, so your hand reaches down behind your back, use the other hand to pull elbow towards head to get as much stretch as possible.

The Purpose Working along the triceps on the upper arm and the latissisius doris at the side of the body.For Riding Opens up the side of the body, as well as lengthening the upper arm to stop being blocked or jammed in that area.