By JOYCE KRAMER
An excerpt from the recently published book Stable Core Training by certified personal trainer Joyce Kramer.
The Shoulder Complex
Our shoulders are extremely mobile and struggle for stability. Instead, they tend toward hypermobility as the shoulder muscles, scapulae (shoulder blades), and connective tissue attempt to stabilize them in their sockets. Contrast that to our hips, which have the benefit of being stabilized by the large bones of the pelvis.
The muscles surrounding the scapula and shoulder that provide the area with some stability are collectively known as the rotator cuff . These muscles are susceptible to imbalances, injury, and pain. Shoulders are further challenged by our daily activities, which tend to recruit two large and powerful muscles—the pectoralis major (chest) and the latissimus dorsi (sides of the back). The “lats” hook from your back through your armpits and onto your upper arms. When your arms are at your sides, the lats are in their shortest position. When your arms are stretched overhead, the lats are lengthened. If you consider how often you reach overhead as compared to how often your arms are at your sides, it is not surprising that the lats are apt to get short and tight, pulling the shoulders forward and down.
The shoulder complex (collarbones, shoulder blades, and tops of the arm bones) hangs from suspensory attachments to the head and neck. If you visualize a strong attachment between the shoulder girdle and the head and neck, you will position this area naturally and properly (Fig. 16 .1). Although the shoulder girdle eventually connects to the spine through the sternum and rib cage, there is no solid spine connection. Note that the shoulder blades can rest lightly on the rib cage, but they don’t sit or sink upon the ribs. It is important to establish this “hanging” notion of the shoulder blades.
If you deliberately hold your shoulders back the “time-honored way”—rolling your shoulders rearward as you stick your chest out in front of you—it sets off a cascade of negative effects on your position in the saddle (figs. 16.2 A–C). First, you throw yourself out of alignment by positioning your shoulders behind your ears. This action also increases your lower back curvature, putting pressure on your spine and sacrum and dissolving their stability and shock-absorbing qualities. It also tends to slide your legs out of position, jeopardizing your balance. Yikes! So, what to do? You can start by reviewing the last chapter, in which I explain proper neck and head position. But as a quick reminder, when your head is directly over your lengthened neck, you will feel the shoulder blades automatically, softly squeeze together–that is your litmus test for proper shoulder placement. Note this scapular squeeze is not a deliberate action.
Jobs for Arms and Hands
Your arms should connect to your horse’s mouth such that you can feel in a sensitive, subtle fashion his mood, attention, acceptance, level of vibrancy, and his degree of love for what he is doing. Riders should strive to feel these qualities energetically, rather than in a tactile fashion. When you are “plugged into” good alignment and are connected to your horse’s mouth with sensitivity, you can read his every move before he makes it, and he can read yours. Keeping your elbows soft and elastic is key to allowing this action.
If you start with a neutral pelvis, neutral spine, lengthened neck, and properly aligned head, you will set the stage for excellent hands. Good hands are always supported by an elastic, stable back. If I could pick a one-word description of desirable hands for riding.
To find a desirable level of grip strength on the reins, visualize your arms as short lengths of garden hoses, with a spray nozzle held in each hand. If you grip the nozzles too softly, you will only get a few drips of water from the nozzle. If you have a superhero grip on them, you will get a strong blast of water. But when you have a middle-of-the-road, “educated,” grip on them, you can get a steady flow at your desired level of water pressure any time. Your horse will feel the most secure with the educated grip—and he will appreciate it!
For riders who struggle with hand issues, I employ a variety of techniques. I have used Braille boards to increase the sensitivity of their fingers by teaching students to use each of their 10 fingers to read the boards. I’ve also had riders hold water balloons in their hands along with the reins, pretending the balloons are Sally Swift’s imaginary baby birds. Some riders have found improvement by rolling small bouncy balls over the palm and back side of each hand to restore and freshen the fascia.
You can give your shoulders, arms, and hands a natural workout by hanging from a beam or tree branch a few times a day. Work up to being able to swing while hanging! Or try some of the following exercises instead.
Shoulder/Arm/Hand Exercise 1: Kitchen Counter Stretch
As the name implies, Kitchen Counter Stretch is easy to practice at home—but lots of other solid surfaces between waist and chest height will also work. This exercise is a good way to lengthen tight muscles in the chest, shoulder, and back. It can be done either as a resistance stretch (with steady pressure), or you can do tiny bounces for a ballistic effect.
Step One: Place your hands on a counter or other solid surface (like a jump rail!), then back up until your arms straighten.
Step Two: On an exhale, hinge at the hips, dropping and releasing the upper torso.
Step Three: Slowly turn your head to each side, gazing off toward the horizon (fig. 16.4).
Shoulder/Arm/Hand Exercise 2: Scap Pushes
Scap Pushes teach the shoulder blades how to work properly with the rib cage. This harmony translates into good self-carriage of the rider’s upper torso in the saddle.
Step One: Hip hinge and place your hands flat on a solid surface like a chair (fig. A). Keep the knees slightly bent. Choose a height to lean on that feels comfortable to you.
Step Two: While keeping your arms straight, push down into the chair until you feel your torso rise higher toward the ceiling (fig. B).
Step Three: Sink the torso back to the height of Step One and repeat the exercise to fatigue.
Stable Core Training is published Trafalgar Square Books, TrafalgarBooks.com
