Ways to practice getting your legs back while on the ground:
Do backward leg raises while brushing your teeth – 30 straight back with each leg.
- Then slightly bend the standing leg and, with your other leg slightly out to the side to mimic being on the horse, do another 30 back leg raises with each leg.
- Be sure to stand up stall with your ears, shoulders, and hips in a vertical line – breastbone lifted and butt tucked under.
- Challenge yourself by standing on a wobbly surface such as a wobble board or cushion or foam roller. You can hang onto something for safety.
- Stand on the edge of a step with your heel lowered and reach back with the other leg.
Balancing tips, sitting:
Sit on a large stability or yoga ball the correct size for your height (check the packaging).
- Mimic proper riding position, sitting up tall.
- Hold onto something for safety and support.
- Pick up your toes and let go.
- Practice finding the balance point.
- Five minutes a day is all you need.
Stand on a balance cushion or board. The board can be as small as one foot square to as large as three feet square. Round is also good, but it is harder.
- Balance while standing up straight, knees slightly bent.
- Try standing on a foam roller.
- Use a teeter board. You’ll need a length of 1×8 and a piece of 2×4. Place the center of the board over the 2×4 placed on its narrow edge.
- Keep something close by to hang onto if necessary.
Sitting Up Straight:
Sitting up straight in the saddle requires that you sit up straight all the time. Try these tips:
Stretch up tall all the way from your pelvis to the top of your head, as if someone’s pulling on a string attached to the top of your head.
- Lift the breastbone up and out, allowing the shoulders to drop, the head to come back, and the chin to come down, so that your ears are in line with your shoulders.
- Squeeze the shoulder blades together, overarching the upper spine. Tuck the pelvis, especially if you have too much curvature in the low spine.
- While driving, grab the steering wheel at positions 7 and 4 on the clock face with your palms up. Bend your elbows and pull your ribcage up and forward to meet your elbows, allowing your upper arm to hang straight down with your elbows bent.