Pilates for Riders Part III - Precision and Flow

In Pilates there are eight principles that are considered foundational for movement. They are: concentration, breathing, centering, control, precision, flowing movements, isolation, and routine. When you look closely at these concepts, you can see a direct relationship with good riding. What serious rider could argue that concentrating, being precise and riding with flow isn’t required to do the job well? Over the months we have talked extensively about centering your body around a stable core, using the breath effectively, and concentrating as you stretch and strengthen your body. Now let’s take a closer look at precision and flow.
Moving with precision means being aware of where your body is in space and how it is moving through a range of motion. It involves carefully and slowly executing perfect movements. You can use the concept of precision in all your movement patterns, not just when you are exercising. Be precise about the way you sit, stand, lift and carry. The awareness you develop will have a direct influence on your riding.
As you strive to be precise, you should also try to be aware of how the body might be compensating. Can you use your stable core to limit and do away with the compensations? Is your leg wobbling? Is your pelvis tilting? Are you scrunching up your neck or tensing in your shoulders? Again, the awareness of these compensations gets us in touch with how our bodies are functioning and allows us to make positive changes.

Precision and Riding
Moving with precision takes practice. It involves an awareness of where your body is in space. Developing this awareness can make you a better rider. Begin unmounted, as it is always easier to be precise without the dynamic movement of the horse getting in the way. As you try these Pilates exercises, or as you are sitting and standing, think: Where are my bottom bones? Am I standing on two legs evenly? Is my alignment (whether standing, sitting or lying) correct? Should I slow down my movement to become more precise? Am I moving through the correct range of motion? What else is happening in my body as I am doing the exercise? Next time you are in the saddle, transfer this awareness of precision to your riding. Are you sitting evenly in the saddle? Are you placing your leg in the most effective place to get the result you want? Are you losing precision as the movement gets more dynamic? Awareness is the first key to improvement.
Flow in Pilates refers to performing the exercises as a continuous wheel and at the same speed throughout the range of movement. Often we are tempted to work too fast, or to hold or pause as we move from start to finish position. Moving with flow goes hand in hand with precision and applying the two principles together ensures that you will get maximum benefit from the exercises. Again, moving with flow has a direct relationship to riding. If you think of working with the movement of your horse with a flow, rather than starting, stopping, pushing and pulling, the result will be greater harmony.

Exercises

The Hundred
Focus: Core stability and activation of the deep postural muscles
Set up:
• Lying on your back both knees bent, feet on floor.
• Establish neutral spine by first imprinting your back, then arching too far, then finding the middle position.
Movement:
• Take a deep breath in.
• As you exhale, imagine that you are drawing your pelvic floor muscles up into the body. At the same time, float your right leg up to what is called ‘table top’ position. Your lower leg should be parallel with the floor.
• Hold this position for 3-5 deep breaths, allowing the weight of the leg to challenge your core stability. Repeat on the other leg.
• Do 3-5 repetitions on each leg.
Watchout points:
• Maintain neutral spine, even when your leg is in ‘table-top’ position.
• Watch that you are not tensing your shoulders or neck to hold the position.
• Use the breath to keep the core muscles active and stabilizing.

Double Arm Circles
Focus: Shoulder and core stability
Set up:
• Lying on your back both knees bent, feet on floor.
• Establish neutral spine
Movement:
• Take a deep breath in. As you exhale, raise both arms up so that your fingertips are pointing to the ceiling.
• Begin making small circles with your whole arm – first the size of an orange, then the size of a small dinner plate, then the size of a small beach ball.
• Breath in as the arms are moving towards the body, and breath out as the arms are moving away from the body.
• Reverse direction and repeat going the other way.
• Perform 8-10 circles in each direction.
Watchout points:
• Work slowly using the principles of precision and flow.
• Imagine that your arms are two steel posts and the weight of the posts are allowing the arms to sink deep into the shoulder socket.
Challenge:
• Once you can perform Double Arm Circles without other compensations happening in your body, try challenging yourself by holding The Hundred leg position as you perform the Arm Circles.

nnnnn

Scissors
Focus: Core stability with increased movement stimulus
Set up:
• As per The Hundred: Lying on your back both knees bent, feet on floor.
• Establish neutral spine
Movement:
• Take a deep breath in. As you exhale, imagine that you are drawing your pelvic floor muscles up into the body. At the same time, float your right leg up to ‘table top’ position.
• Now, slowly alternate one leg up and then the other, just barely touching your toe to the floor as the leg comes down.
• Alternate one leg at a time for total of 8-10 repetitions.
• Breath in as one leg comes up, breath out as the same leg goes down
Watchout points:
• Move slowly using the principles of precision and flow.
• Keep the angle of the knee constant as you move the leg.
• Your legs should pass one another in mid position as you flow from one leg to the other.

Remember, by applying precision and flow to these movements and all your daily movement patterns, you will develop a new awareness that is sure to improve your riding.

..