SOMATIC EXERCISES FOR RIDERS
RELAXING THEIR NECK
Understanding the somatic exercises of the neck is essential for all riders.
They secure the freedom of motion that is indispensable
to maintain good balance and coordination.
Once riders experience the impact of freedom of motion they provide
they understand better how important
it is for their horses to have a similar freedom.
They stop holding their horses with a firm contact.
Repeat them any time, at will, or as needed.
Do them first with your eyes open. Repeat them with you eyes closed.
During the exercises, eliminate each discomfort or pain as it appears.
THE 3 REFERENCE POSITIONS OF THE HEAD AND NECK
In these positions be aware of any muscle fibers that are in pain or in discomfort.
Feel any unusual tension.
Identify its location.
Relax. Take a deep breath.
Touch the tense spot.
Tighten and relax the muscles in that area while breathing deeply.
Check that the unusual tension is cleared.
FIRST EXERCISE
OF THE NECK
Head and neck vertical
SECOND EXERCISE
OF THE NECK
Neck slanted forward
THIRD EXERCISE
OF THE NECK
Neck slanted backward
REPEAT THESE EXERCISES WITH YOUR EYES CLOSED
While comparing sides go as far as you can without resorting to force.
If needed, use verical lines for reference on the walls when your eyes open.
Don't move your shoulders.
Open your eyes at the peak of the rotation to compare how far you went.
The somatic exercises of the neck are intended to test and relax all the muscles of the neck. They are executed seated, the back beeing held stacked up without strain. The head is aligned with the neck.
At the start, the neck is in one of these 3 reference positions identified by the angle of its axle:
1/ The neck is vertical
2/ The neck is slanted forward
3/ The neck is slanted backward
Before starting these exercises make sure that you are free of tension in the reference position as is indicated on the left column.
The rotations of the head are made around the neck axle, all the way, at the cadence of breathing
1/ Inhaling, rotate your head to one side. Exhaling, return to the reference position. Repeat to the other side. Compare both sides for symmetry. Identify any block. Eliminate the blocks you identify.
2/ Inhaling, rotate your head to one side. Exhaling, return to the reference position. Repeat to the other side. Compare both sides for symmetry. Identify any block. Eliminate the blocks you identify.
3/ Inhaling, rotate your head to one side. Exhaling, return to the reference position. Repeat to the other side. Compare both sides for symmetry. Identify any block. Eliminate the blocks you identify.
When you perform these exercises try to remember the feelings for comparison when you do them on the other side and with your eyes closed.
Comparing sides deals with balance/symmetry and helps discover minor problems not yet identified as unusual tension.
When you repeat them with your eyes closed be aware of the difference. Try to identify the role of sight in monitoring your motion. See if it is legitimate or find out if it stifles your motion. Ask yourself if it does not stifle your motion from apprehension. Can you depend on proprioception alone to rotate your neck in all directions?
Pictures and animations of these exercises are on the drawing board.
We emphasize the use of the exercises as testing tools and for the development of balance and coordination.
Use local tightening and relaxing exercises
to clear unusual tension.
Never resort to the use of force.
Copyright 2001,. All rights reserved to Michel Kaplan and Beau Geste S. O. A. R.
This page was last updated on: October 31, 2001
