Best Stretches for Equestrians

As equestrians, we spend a lot of time doing things to make our horses' lives better, but how often do we set aside time to improve our own physical well-being? And although we would much rather spend time with our favorite furry companions, a little extra time for self-care can go a long way. Even just a few minutes a day of stretching can increase flexibility, improve range of motion, ease aches and pains, reduce stress, and lead to happier rides! The stretches below can be done at any time of the day and should only take a few minutes.

Disclaimer: As with any exercise, only do as much as your body says is okay, and stop if you feel pain or discomfort. These are stretches that the Riding Warehouse crew has found helpful, but they may not be suitable for everyone. We are not medical professionals and it is always recommended to check in with your doctor when starting new exercise routines, especially if you have any health concerns.

A few things to note before we begin. Mobility range is different for every individual, and it is important to listen to the feedback your body gives you when working into these stretches. While some discomfort during stretching is normal, any pain that is sharp or "electric" is a sign that either the stretch is too much or your alignment needs to be adjusted. Forcing your body into a stretch with improper alignment can do lasting damage to delicate joints. If possible, try to do some light movement beforehand so your muscles are warmed up. It is good practice to begin in the simplest variation of any stretch and work your way toward advanced variations; whether that be over time or within the same session. Give your body time to open up before seeing if it's right for you to move forward or stay where you are. Listening to your body will help you continue to build healthy mobility over time!

Whether you're a dressage rider, a hunt rider, or a western pleasure rider, you need to have an independent seat. Hip stretches allow your hips to open up so you can move with your horse. Without stability and suppleness in the hips, riders either tend to flop around or be extremely stiff. These stretches are designed to open the hips, which can be difficult to do! Try to be patient, listen to your body, and do these hip openers regularly. You'll eventually see a difference in your mobility and the effectiveness of your balance and aids.

The hips are large joints with a lot of supporting muscles, so you should spend more time holding these stretches, somewhere from 3 to 5 minutes.

Seated/Reclined Figure-Four

The seated figure-four stretch is the best starting place for hip-opening stretches. If this becomes easy after a few minutes, adjust to the reclined variation.

1. Begin in a seated position with your legs out in front of you. Choose one leg to bend and place your ankle onto your straight leg, just above your knee. Either stay sitting upright or lean slightly forward to deepen the stretch. Be sure to swap legs to work both sides.

2. If the first variation feels too comfortable, then lean back slightly and prop yourself up with your hands outstretched behind you.

3. Bend the knee of the straight leg, placing your foot flat onto the floor. This will bring the previously bent leg closer to your torso. You can adjust the distance as needed for the right intensity level.

4. For a deeper stretch, you can recline the stretch by lying on your back and adjusting your leg into the figure-four position. Then begin to bend your straight leg, possibly reaching to gently pull the leg closer to your chest.

Pigeon Pose Stretch

One of the deepest hip openers, pigeon pose is a great stretch that lets gravity do a lot of the work. Once you get into position, simply hold and breathe as your muscles open up. Remember to repeat on both sides. To get into the pigeon pose follow these steps:

1. Begin in a tabletop position, with your hands and knees on the ground.

2. Bring one knee forward toward the wrist on the same side. Keep the hips square and facing forward as you do this. To begin, let your forward foot rest in front of the opposite knee.

3. Slide the leg that is still in the tabletop position toward the back of the mat; only go back as far as you can keep your hips square. This will begin to lower both hips closer to the floor. You may touch the floor or hover. Keep your hands resting on the floor on either side for support.

4. If you do not touch the floor, you can slide a prop (such as a yoga block or foam roller) underneath the hovering hips for support so you can relax into the stretch.

4. You can stay here if this is enough, or gently walk the hands forward to lay across the front bent leg.

5. For those needing an even deeper stretch, before walking the hands forward, you can slide the front foot forward to increase the angle of the hip. Do not go beyond a 90-degree angle of the front leg.

Lower back pain is a common issue for horseback riders. Back muscles work to keep the body properly aligned and firmly in the tack. Sitting the trot, riding strong horses, or doing strenuous barn chores can all contribute to lower back pain. These stretches are designed to loosen the lower back and neck and even get into the hamstrings.

While the back muscles are big and strong, the spine is quite delicate, so it is only recommended to hold the more intense poses for 1 to 3 minutes.

Cat/Cow Stretch

This dynamic pose is great to loosen up the back before deeper stretches or as a quick pre-ride warmup.

1. Begin in a tabletop position, down on all fours.

2. Drop your belly toward the floor and open the chest while looking up toward the ceiling into "cow."

3. Next, slowly look down at the ground, tuck the chin toward your chest, and arch your back up toward the ceiling in a rounded position. This is your "cat" position.

4. Slowly move between these two positions five to ten times.

Supported Bridge

This backbend stretch will require a prop of some kind. Yoga blocks are best, but you can also use a foam roller (as shown below), firm pillows, or rolled-up blankets or towels. The more solid your prop the better, as it will both support and facilitate a deeper stretch. Too-soft pillows or blankets will sink and keep the back flat.

1. Begin in a seated position on the floor with your legs straight out in front of you.

2. Place your prop behind you before leaning back. Stay up on your forearms so you can easily adjust your prop to the correct position. You want the bottom edge of your prop to land just below the shoulder blades. The prop should sit just around where a bra line would be.

3. Once positioned, lie back onto the prop and allow your arms to drop to your sides or wherever is most comfortable. You may even choose to rest the hands on your belly. There's no incorrect arm placement here.

Active Bridge

This active variation can bring a deeper stretch than the supported bridge and engage your legs at the same time.

1. Begin lying on your back with both legs evenly bent and your feet firmly placed on the floor.

2. Engaging your core and glutes, press your hips up toward the ceiling. At the same time, keep your shoulders pushed into the floor. The weight should be on the shoulders and not the head or neck. Keeping your glutes engaged will keep the stretch out of your lower lumbar spine and in your mid to upper back.

3. Let your arms rest on the ground to create a stronger base; those with open backs might be able to grab their heels for a locked-in feeling.

Reclined Spinal Twist

Spinal twists can bring great relief to tight and locked-up backs. This is a great stretch after a long morning of barn chores or as one of your final activities of the day. Twists should be done starting from a straight and aligned spine to ensure the twist is done correctly. Be sure to repeat on both sides.

1. Begin lying on your back on the floor. Bend one knee and bring it up toward your torso.

2. Drop the bent knee across the body and toward the floor while keeping your shoulders flat.

3. If you cannot reach the floor with your knee, you can use your prop to support your knee during the stretch.

4. If you can reach the floor, you can place the nearby hand on your thigh to gently press it into the ground.

5. Always keep your neck straight with your eyes toward the ceiling, rather than twisting it to the opposite side. This can compromise the delicate alignment of the neck.

Riders need to have open leg muscles to allow them to sit deeper in the saddle and independent leg aids. A leg that can comfortably hang long at your horse's side helps give you better stability and pressure control. A relaxed leg also helps avoid accidentally squeezing your horse when you're trying to just keep your legs long in your stirrups! It's easy for a rider's legs to get tight with how strong those muscles have to be, so keeping them limber is critical for the best performance in the saddle.

These are big, hardworking muscles and need time in a stretch to open up. Try to hold these stretches around 3 to 5 minutes for the best results!

Standing Forward Fold

The standing forward fold is the best starting point for hamstring stretches. Gravity will help you deepen this stretch naturally.

1. Begin in a standing position with your feet placed a hip's width apart.

2. Bend halfway forward and pause for a moment. You might place your hands on your quads and push to straighten your spine as much as possible. This halfway pose is called tabletop position. This should feel like you're pulling the crown of your head up and forward.

3. Next, hinge at the hips to bend your torso toward your legs. If you cannot reach the floor yet, you can simply grab your opposite elbow and let your body hang; this pose is commonly called ragdoll. Allow gravity to open your chest as you breathe in the pose.

3. If you can reach the floor, you can begin walking your hands toward your feet to eventually grab the back of your heels. Keep trying to straighten the spine as you fold, looking down rather than back between your legs.

Seated Forward Fold

The seated variation of the forward fold can be more intense than standing because you will actively pull yourself into the stretch. Keep a slight bend in the knees, as they should not touch the floor. If you straighten your legs completely or lock your knees, the leg muscles essentially turn off and don't actively send blood back to the rest of your body.

1. Begin seated on the floor with your leg directly out in front of you. Your legs should be a hip's width apart.

2. Place your hands on your quads for stability and straighten the spine. Push the crown of the head up toward the ceiling.

3. Next, hinge at the hips to bend your torso toward your legs. If you do not fold deeply, you can place your hands on the ground beside your legs or on your quads.

4. If you can fold more deeply, you can begin to reach your hands forward to grab whatever you can easily reach. It might be your calves, ankles, or feet. Gently pull your torso forward and breathe into the depth you find.

Saddle Pose

The name of this pose should tell you how important it is for equestrians! The saddle pose asks us to internally rotate our hips like we do in our riding saddles. This stretch will help to open the exact muscles we need to sit comfortably on our horses.

1. You will begin with the half saddle. First, start in a seated position on the floor with your legs straight out in front of you. It is recommended to have a prop (such as a block, foam roller, rolled-up blanket, or dense cushion) handy for this.

2. Lean to one side so you can bend one leg, and bring your foot back to rest beside your hip. If this feels impossible while seated on the floor or you feel the stretch in your knee, grab your prop and place it underneath your hips as a seat.

3. Once your leg is folded back, take your hand and gently roll your calf muscle away from your thigh.

4. Once settled into the half saddle position, place your hands behind you and lean back as far as you can without causing discomfort in the knee. The goal is to lay flat on the floor.

5. If half saddle feels easy, you can fold both legs in. This will intensify the stretch, so you might need to grab your prop to sit on, or if it feels good to you, lay back as far as you can. Again, the goal is to lay flat on the floor.

The upper body is just as important as the lower for riders. It is crucial for proper posture in the saddle since the upper body plays a role in shifting the rider's weight and balance and allowing for independent hand aids. This directly affects the horse's ability to carry themselves.

The stretches below are designed to target the upper body by stretching the biceps, shoulders, and chest. Shoulders are relatively small and delicate no matter your build, with complex and delicate muscle systems. Because of the frail nature, these stretches should only be held for 1 to 2 minutes.

Heart Opener

This heart-opening stretch targets a few different areas. You should feel this stretch through your chest, shoulders, biceps, and potentially even your wrists and forearms. This is a great stretch for helping open the muscles that aid in the pesky "shoulders back" struggle.

1. Sit on the floor with your knees bent and feet flat on the floor.

2. Roll your shoulders back and down. Think about opening the chest up and forward toward the ceiling. You'll want to maintain this throughout the entire stretch.

3. Place your palms on the floor behind you with your fingers pointed away.

4. Keeping your hands where they are, slowly slide your seat forward and lengthen your legs until you feel the stretch. You should feel this in your biceps, shoulders, chest, and possibly a light stretch in your wrists.

5. Be sure the drop your shoulders down if they have crept up toward your ears. You can let your head drop back or keep it upright. Hold for 1 to 2 minutes.

External Shoulder Rotation

This pose helps to externally rotate the shoulders, which stretches the connecting muscles across your chest and the front side of the shoulders. Alignment is key here to keep the stretch healthy and protect the shoulder joint. Move into these carefully if you've ever had a significant shoulder injury.

1. Begin lying on the floor, belly down. Choose an arm and extend it forward to open your shoulder, then bring your arm into a 90-degree angle with your elbow to the side of your shoulder. Your arm should still be on the ground with your fingertips reaching forward.

2. Using your other arm to push yourself up, slowly roll your torso toward the bent arm. Ideally, you can roll to lay fully onto your side with your bent arm behind you. It is okay if you cannot get fully onto your side. Use your free arm to support wherever you are.

3. If you can roll far enough, you can bend both knees and pull them up toward your torso. This will add more stability to your stretch.

Internal Shoulder Rotation

This pose aims to internally rotate the shoulders, which can help stretch that unreachable sore spot we all seem to get behind our shoulder blades. This stretch can look very different for a lot of people and should be handled with care. You may simply get your wrist near your back and feel a stretch, or you could be fully wrapped around your back. Most importantly, do not force this stretch. Wherever you are, and whenever you feel it, that is exactly where you need to be!

1. Begin in a seated position with your legs bent and feet flat on the floor.

2. Keeping the spine straight, make one hand into a fist and bend your elbow. Your bend will ideally be smaller than a 90-degree angle. Wherever feels best for you is completely fine.

3. Place your fist onto your back until your wrist touches your back. You may have to slide your hand up or down to find an accessible angle.

4. This may already be intense. If so, simply place your free hand gently on the top of your active shoulder and hold it here.

5. If this is comfortable, you can gently place your free hand on your active bicep or your active elbow and slowly pull the arm toward your chest, like you are trying to close a book.

6. Hold this pose for about a minute and repeat on the opposite side.

Closing Thoughts

Stretching your muscles is critical for a healthy body for everyone, but especially for equestrians. Having mobility throughout all zones can greatly reduce the risk of injury and improve your performance in the saddle. While you can develop some of these skills with more saddle time, out-of-the-saddle training will speed up your progress and save your horse from a rigid rider!

The best part is these exercises can be done in the comfort of your own home and without the need for fancy equipment. This is a great area to focus on during bad weather when you can't ride. Then when you can get back in the saddle, you will feel the improvement and put it to use! For more rider-improvement tips, check out the rest of our learning center articles. As always, if you have any questions reach out at info@ridingwarehouse.com or by calling 1-800-620-9145. Happy stretching!