Bodywork for Riders

For some people, movement education is sufficient for changing postural habits and regaining proper biomechanics.  For others like me, progress with movement education cannot occur until fascial adhesions  and restrictions are released through body work.  (Fascia is a type of connective tissues made up of protein fibers that envelopes and permeates other tissues in our bodies.  If you have ever cut up a chicken before cooking it, you have probably encountered the tough white fascia wrapped around each part.)

“Maintaining a habitually closed posture induces fascia to produce more fiber.  This is how poor posture becomes chronic….the fascia is only doing its job – stabilizing your posture – so that you don’t have to keep firing nerves and activating muscles to maintain the way your standing or sitting.” Mary Bond, The New Rules of Posture

Rolfing
I don’t ever remember having back pain as a child, but sometime in my early 20′s I recall several episodes of having “pulled muscles” in my lower back.  With each incident, the pain resolved over time.  In my mid 20′s I began experiencing chronic lower back pain and then in 2003 I had two episodes where the pain was so excruciating I could not stand up for several days at a time.  In November of that year, x-rays revealed that I had an avulsion fracture at L4.  My guess is that it occurred in my early 20′s, and I unknowingly kept compensating for the resulting muscle imbalances, leading to poor posture and fascial adhesions.  After months of physical therapy, massage therapy, and yoga, I was still left with chronic tension and pain throughout my back.  Good posture and alignment, in the saddle or on the ground, was totally impossible for me to achieve.

In the summer of 2005, I completed 10 sessions of Rolfing Structural Integration that changed my life.  Fortunately for me, my Rolfer, Miraa Joanne Niell, specializes in Rolfing equestrians, so she easily understood some of the difficulties I was experiencing while riding.  You can read more about  my experiences with Rolfing here and find a certified Rolfer in your area here.

Body Rolling and Self Massage

Prior to Rolfing, I had hit a plateau with my posture, stretching, yoga, and massage. Once the fascial restrictions were released, my posture and alignment were dramatically changed.  I felt like a new person.  Finally I could sit and stand for hours without using muscular tension to hold my body upright.  In order to maintain what I had gained through Rolfing, I sought out movement education and incorporated body rolling and self massage into my daily life.  I now do body rolling, followed by movement therapy for 15-60 minutes almost everyday.  The difference this has made in my riding and everyday life has been amazing.

Related Websites:

Yamuna Body Rolling - In my opinion, the best form of self massage out there. Easy to learn, highly effective, and inexpensive.

Reach into Life books – Doris Halstead’s books and video for assessing and treating assymetries in horse and rider – information that all riders should have

Elaine Petrone’s Miracle Ball Method – simple yet effective

The Trigger Point Therapy workbook - an excellent book that anyone with body pain or stiffness should own

Trigger Point Performance Therapy – excellent tools for trigger point massage