Stretching exercises for riders – how to improve flexibility and comfort in the saddle

Horse riding requires good physical preparation, and flexibility plays a key role in achieving a stable seat and precise movements. If you feel stiff after riding or have difficulty with proper posture, regular stretching can be your best ally.

Here are some effective stretching exercises for riders that target the most important muscle groups:

1. Stretching exercises for riders Hip flexor stretching

Sitting in the saddle for long periods of time can shorten your hip flexor muscles. To loosen them, kneel on one knee and place your other leg in front of you so that both knees form a 90-degree angle. Gently push your hips forward until you feel a stretch in the front of your hip. Hold for 20-30 seconds and repeat on both sides.

2. Hamstring stretch

Tight hamstrings can make it difficult to properly position your feet in the stirrups. Stand with one leg extended in front of you, heel on the floor, and toes pointing up. With your back straight, bend forward at the hips until you feel a stretch in the back of your thigh. Hold for 20-30 seconds and switch sides.

3. Cat-Cow stretch

This yoga-inspired exercise helps mobilize the spine and improve back flexibility. On all fours, with your hands under your shoulders and knees under your hips, inhale and lower your belly toward the floor, lifting your chest (cow position). Exhale, round your back up and lower your chin toward your chest (cat position). Repeat several times.

4. Seated forward bend

This stretch lengthens the spine, hips, and hamstrings. Sit on the floor with your legs extended. Inhale and lengthen your spine, then exhale and lean forward from the hips, trying to reach your toes. Hold for 20-30 seconds, breathing deeply.

5. Shoulder and upper back stretch

Riders often strain their shoulders, which can affect rein grip and body position. Stretch one arm across your chest and pull it gently with the opposite arm. Hold for 20-30 seconds and repeat on the other side.

How to create a regular stretching routine?

For best results, stretch daily, not just before or after riding. Spend 10-15 minutes stretching key muscles that affect your sitting posture and balance. Additionally, yoga or Pilates can be great ways to improve flexibility and strength, which will help with your riding skills.

Final thoughts

Rider flexibility is not just a matter of comfort – it allows for better communication with your horse and improves your performance in the saddle. Regular stretching reduces the risk of injury, facilitates mobility and helps you achieve a more harmonious ride. So, next time you plan your training, don’t forget to include stretching exercises for riders – a small investment that yields big results!