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Dressage Tips - From the Experts
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Rider Position and Breathing
by Stacey Brown, PT
[Stacey Brown is a contributing writer to the Sho Clothes Sho News monthly newsletter]
Are you becoming out of breath while you ride? Most equestrian pursuits are considered moderate static sport. Not aerobic. There are performance sports, such as polo, that might be classified differently. But in most cases, we should be able to ride without getting short of breath. And as any trainers will tell you, breathing is important. Correct and regular breathing while riding at each of the gaits, and a deep breath before transitions, communicates intention to the horse, allows energy to move through the horse and rider, as well as keeps the rider relaxed and efficient. This article will approach breathing in a biomechanical way. We will relate breathing technique to posture, and make recommendations to make relaxed breathing easier.
The muscle most directly related to breathing is of course, the diaphragm. As we inhale, the diaphragm relaxes, and moves downward in the abdominal cavity, creating a vacuum in the lungs that pulls air into our lungs. When we exhale, the diaphragm contracts, moves upward under the rib cage and forces the used air out. It is a simple and effortless process that happens without our awareness most of the time. Thank goodness. So what can go wrong, and particularly what can go wrong when we are riding?
The most obvious answer is that we forget to breathe when we are learning something new. We focus so hard, that we hold our breath. Fortunately that doesn’t last long, since we repeat the maneuvers until they become more automatic, and our breathing tends to return to normal as that happens.
But what about shortness of breath in experienced riders? What is it about riding that can make us short of breath and limit our endurance? Or give the wrong signal to our horse? Or make it hard to concentrate on perfecting our technique? The answer is our posture on the horse. First, let’s look at optimal breathing posture, and look a little further into the anatomy of breathing.
As we said earlier, the diaphragm is the major breathing muscle. But the diaphragm, like every other muscle in our bodies, likes a proper resting length. A place to move from and return to, that is ideal for adequate circulation and nourishment and that allows for the cycle of full relaxation and full contraction. There are many other structures that make this possible. The underside of the ribcage is a major attachment of the diaphragm. This includes the xiphoid process, as well as the pericardial sac surrounding the heart and the pleura that surrounds the lungs, and many more complex connections. The central tendon of the diaphragm actually connects with the psoas muscles, and the anterior longitudinal ligament of the thoracic spine. If the ribcage is collapsed, the diaphragm does not have a frame to hold tension, and cannot perform it’s movements with excursion required for a full breath. Even the secondary muscles of breathing, in the neck, are not in correct position to help, if the rib cage is collapsed. Instead, the head is in a forward position, and most likely is bobbing. If you are forming a mental picture of a rider with a rounded back, and poor use of the core, you are getting the idea. The spine is the determining factor for the shape of the ribcage, and must be supported by the core. Remember, the core consists of the pelvic floor, the diaphragm, the transverse abdominis muscle and the multifidi muscles, which form the shape of a can, and stabilize the spine in a neutral position to anchor it, and allow independent movement of the extremities.
In addition to identifying the need for proper use of the core, in order to have proper position for breathing, we also need to look at the reciprocal nature of the breathing diaphragm, with the bottom of the core, the pelvic diaphragm.
When the breathing diaphragm relaxes as we inhale, and moves downward in the abdominal cavity, there is a reciprocal relaxation of the pelvic floor muscles, in which they also move slightly downward. During exhalation, the diaphragm contracts and rises, as does the pelvic floor. Picture the breathing diaphragm and the pelvic diaphragm as two level domes, and then cups, as they contract and then relax. When performed correctly, breathing can actually help control urinary incontinence that is far more common than you might imagine, in female riders.
The muscles of the trunk, such as the psoas, the latissimus, and the rectus abdominis, can through imbalances, disrupt the proper position of these two diaphragms. In addition, the muscles of the hip and pelvis can create imbalances, as can the muscles of the neck. The myofascial system, as interconnected as it is, must be free of imbalances, and blockages, that interfere with elevation of the ribcage and neutral position of the spine, in order to have effective breathing mechanics. Common postural faults of the rider such as anterior pelvic tilt, and "driving the horse through" with over activation of the psoas, as well as posterior pelvic tilt with collapse of the ribcage, can both create an environment that inhibits the breathing apparatus from working properly. As hard as we try to comply with correct posture, there may be factors that we cannot identify on our own.
Ask your qualified physical therapist, body worker, Yoga instructor or Pilates instructor, about interventions that will assist you in achieving the posture that your trainer is asking you to adopt. Breathing exercises, incorporated into your cross training work out can be an eye opener, and may help you make the next leap in performance.
If you would like to schedule treatment, have questions, or suggestions for future informational columns, please contact Stacey at: info@animalrehabinstitute.com or (971) 226-0010 mobile. You will find directions to her clinic on the web site www.AnimalRehabInstitute.com.
Stacey Brown PT CERT received her degree in physical therapy from Pacific University and is a native of Portland Oregon, where she practiced human physical therapy for 30 years, and equine rehabilitation for 7 years. She has a strong background in both neurologic and orthopedic treatment, and combines her experience in a unique and effective approach. Stacey now practices in the Wellington, FL area, and specializes in the assessment and treatment of equestrian athletes. She is an athlete, rides herself, and has a life long interest in nutrition and wellness. Through movement analysis and physical evaluation, Stacey designs individual treatment programs to enhance performance, as well as treat injuries. She is skilled in muscle balancing techniques, myofascial release, soft tissue mobilization, joint mobilization, and uses a cold laser to speed healing and enhance nuero-motor retraining. She is also certified in equine rehabilitation, and uses her skills to improve the performance of horse and rider pairs.
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