The One Essential Warm-Up Exercise for Rider's Before Riding

Getting ready to ride your horse means more than just tacking up. Your body needs to be prepared to move smoothly and in balance with your horse. One key exercise can make a big difference in how comfortable and effective your ride will be. This post focuses on that essential warm-up exercise, explaining why it matters and how to do it right.

Why Warm Up Before Riding?

Riding a horse requires balance, flexibility, and strength. Without warming up, your muscles and joints can feel stiff, increasing the risk of injury or discomfort. A good warm-up improves blood flow, loosens tight muscles or joints, and helps your body move with your horse’s natural movements.

Most riders skip warming up or only focus on their horse’s warm-up. However, your body is just as important! Think of yourself as an athlete and your riding as a sport, because it is! Never mind the benefits a good warm-up will make to your ride, taking a few minutes to warm up can also , reduce fatigue and prevent soreness after riding.

The Key Warm-Up Exercise: Dynamic Pelvic Mobilisation

This is one essential warm-up exercise for rider's that I encourage rider's to do on a daily basis, and especially before riding. This exercise targets the pelvis, lower back, and core—areas crucial for maintaining balance and absorbing your horse’s motion.

What is dynamic pelvic mobilisation?

Dynamic pelvic mobilisation is done sitting on any hard surface (dining room chairs and mounting blocks are perfect). You want to be able to feel BOTH of your seat bones. Unlike static stretches, this exercise keeps your muscles moving, increasing blood flow and joint mobility. Key benefits include: mobilisation of the pelvis and lower back, improved awareness of your seat bones and improved coordination.

One essential warm-up exercise for rider's

How to Perform Dynamic Pelvic Mobilisation:

Follow these steps to do dynamic hip circles correctly:

1. Sit on a hard surface with your feet shoulder-width apart.

2. Place your hands on your hips to feel the movement.

3. Slowly rotate your pelvis forward and back on both seat bones. Repeat several rotations.

4. Keep your upper body stable and avoid rocking forwards and backwards.

5. Next, move over onto your left seat bone and again, rotate your pelvis forwards and back. Repeat several rotations.

6. Then, move back to both seat bones. Repeat above instructions for 3-4 rotations.

7. And then move on to your right seat bone again, rotating your pelvis forwards and back.

   
   

Tips for Best Results

• Move smoothly and avoid jerky motions.

• Keep your knees slightly bent to reduce strain. A 90 degree knee angle is optimal.

• Breathe steadily throughout the exercise.

• If you feel any pain, stop and adjust your movement.

  
  

Benefits of Dynamic Pelvic Mobilisation for Riders

Dynamic hip circles offer several advantages that directly improve your riding experience:

• Improved hip flexibility helps you maintain a deep, secure seat.

• Increased core engagement supports your balance and posture.

• Loosened lower back muscles reduce stiffness and discomfort.

• Enhanced coordination prepares your body for the horse’s rhythm.

• Increased awareness of your seat bones allowing for more acurate aids.

• Reduced risk of injury by warming up muscles and joints.

  
  

These benefits combine to make your ride smoother and more controlled, whether you are walking, trotting, or cantering.

How to Incorporate Dynamic Pelvic Mobilisation Into Your Routine

Adding dynamic pelvic mobilisation to your pre-ride routine is simple and takes only a few minutes. Here’s a suggested warm-up sequence:

• Begin with 2 minutes of this dynamic pelvic mobilisation exercise (as described above).

Common Mistakes to Avoid

To get the most from your warm-up, watch out for these errors:

• Skipping warm-up entirely: This increases injury risk and reduces riding quality.

• Moving too fast: Quick, jerky motions can strain muscles instead of loosening them.

• Holding breath: Breathing helps muscles relax and improves oxygen flow.

• Ignoring pain signals: Discomfort means you should stop or modify the exercise.

• Focusing only on the horse: Your body needs attention too!

  
  

By avoiding these mistakes, you protect your body and improve your riding performance.

When to Warm Up and How Often

Warm up every time before you mount your horse. Even if you only plan a short ride, your body benefits from preparation.

If you have time, repeat the warm-up after breaks or when switching horses. Consistent warm-ups build flexibility and reduce stiffness over time.

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