How we effect our horse in our balance and riding style

This is a great video that shows the same horse being ridden in the same year by 4 different riders, all get a different response out of him.  The riders experience levels vary as do their techniques, age, weight, balance and way of motivating.  The video shows the different ways we influence.

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Tight Hip Flexors

The root cause of many people’s lower back pain and other health problems could be down to tight hip flexors.

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The impact the hips have on the whole body was never totally clear to me until I trained as a biomechanist and started to understand the relationship between the hips and the body.

Tight or locked hip flexors can be caused from an instability or a rigidity in the pelvis and a lack of ability or understanding to hold it in a neutral position.  This can contribute to the following problems:

  • Joint pain in legs, lower back and hips
  • discomfort when walking
  • Discomfort in knees from a lack of movement in hips which then causes body to spin and compensate to balance from knees
  • Bad posture and inability to stand tall
  • Aching when sleeping and lying down
  • Lack of energy in day to day life
  • Lack of strength and explosiveness in sport
  • Anxiety from discomfort

Do you find it surprising that all of this might be simply caused by this one tight muscle?

Many people suffer from tight or locked hip flexors, especially those who sit for hours each day, but few realize the impact on your whole body.  Sitting for hours on end in simply in the same seat, and especially if not keeping the pelvis vertical, causes a strain on the hip area and lower back.  There is excessive weight in one position which pulls on the muscles and ligaments and creates a pressure on the cartilage in a particular angle.  Lack of movement brings along a restricted circulation – or a transfer of fresh nutrients to and removal of toxins from the area, which also causes a lack of lubrication so when one does get up to move there is a feeling of stiffness, which in turn can therefore be abrasive and cause wear and tear.

We are designed to move.  And to highlight – everything moving up and down the body flows through the hips.  They help to support the strength and health of your entire body.

HIP FLEXORS ARE THE BODY’S MOST POWERFUL, PRIMAL MUSCLE… … they need training and stretching

For more information please contact me on emma@biosphericperformance.com

Great article on Horse Scout

Here is a great article written on Horse Scout the networking site of the horse and equine world

Horse Scout

THE POWER OF POSTURE

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BIOSPHERIC PERFORMANCE-  Emma Westmacott

“There is little point strengthening your body with gym or fitness workouts if the structure and basis of your body is weak and out of alignment. It’s like building another storey on top of a house with bad foundations”, says Emma Westmacott of Biospheric Performance. And with a CV as impressive as Emma’s, you can take her word for it…..

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Emma understands the demands of sports both on a professional and a personal level. She has been a professional sailor for 30 years. Her achievements include three around the world race challenges, the Volvo Ocean Race, the Whitbread around the world, and a nonstop around the world record attempt called the Jules Verne – in all of these she was a watch leader/person in charge on deck and in many she managed the team fitness. She began as a skipper of private yachts running their programs and during these around the world campaigns, set up Biospheric Performance as a personal fitness and biomechanics consultant.

Alongside the demands of elite level sport, Emma cemented her knowledge as a personal fitness coach by gaining professional qualifications as a Personal Trainer – enabling her to advise on fitness and nutrition, a Pilates Instructor, as well as a UKBCA Biomechanics Coach and Gravity Trainer (a similar device to the pilates reformer – fantastic for enabling symmetry and control in the core and limbs). In addition her passion in athlete performance led her to understand the motivation and drive that takes people to the next stage in their life and sport by qualifying as a Master Practitioner in ABNLP and Hypnotherapy, giving her the ideal tools to work on her clients positive mental wellbeing and psychology. Therefore drawing the mind and body connection together.

Her client list includes athletes, such as Dame Ellen McArthur and Olympians from various sports, but now predominantly riders and just normal people looking to improve their quality of life, performance and avoid as well as return from injury. Ideally Her approach starts from a structural basis, assessing posture, balance and weak areas. Then working out a tailor-made program to help people be their best self and avoid injuries. However, there is a bit more to Emma’s service than you might expect from your regular therapist, physio or biomechanics expert.

“There is a difference in what I do, in that I take an all-round approach to fitness. I usually start by lying someone on a massage bed to assess them- looking at the whole body – feet, knees, hips, back, shoulders, neck. With riders, I like to see them on a horse if possible, either in life or at least in video.”

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Emma then uses her wealth of experience and knowledge and a number of her many “tools of the trade”. With her extensive training in Biomechanics, she assesses alignment and symmetry, looking for potential areas of limitation and establishing if restrictions are bone/soft tissue or neurological issues. She uses both a passive (lying and standing still) and an active assessment of the person moving before mobilising and often manually stretching the body.

The process then involves designing a first “getting into a neutral position regime” followed by stabilizing and then strength orientated exercise program to make a lasting difference. She offers personal training as well as Pilates Instruction on a short or long-term basis.

“There are heaps of online courses and apps out there and yes you can make some changes if you follow them religiously, but you are never going to get life-changing result” Emma states. “Posture is not just about standing up straight, it is vital for better performance and preventing injury. If your body is aligned in every angle, you will be stronger and more powerful in whatever you do. I am trying to give people a tool box for life so that they exercise in a way that stabilises and strengthens the body for the long term.”

“ There are also many people and practitioners from all levels giving out exercises – but doing 20 “step ups” a day or 20 pilates “hip openers” is not going to combat the 20,000 steps that someone does poo picking and moving around with their horses in correctly (put another way 60 min classes or work outs will not combat the 16 hours people are awake moving incorrectly) – all exercise will be absorbed to change action to some extent but most people actually need the movement of everyday actions broken down and built back up ”

With her philosophy of looking at the whole athlete, Emma also provides sports psychology and consultation to help her clients get over mental hang-ups and works on focus and motivation, whatever their goals may be.

Based on the South Coast, Emma works from home as well as a centre in Winchester, but she also visits clients in their homes. She is available for group sessions and workshops as well as one-to-one. Ideal for riding clubs and Pony clubs.

Her prices are very competitive she gives discounts for block and group bookings

Read more about Emma on her Horse Scout profile

https://www.horsescout.com/professionals/emma-westmacott/profile/1405

 

Written by Ellie Kelly

https://www.horsescout.com/blog/general/the-power-of-posture/

The importance of “Recoil”

The importance of “Recoil”

Recoil is an interesting concept.  Do we need muscle strength?  Maybe our bodies move in fact through stretch and release – through recoil.  In golf, cricket, tennis to even handball player would we be able to throw the ball as far if we just had strong arm muscles but no body tension?

Recoil will only work if the trunk is stable and in correct alignment and posture in order to “winde the body up” in rotation or stretch so when released it can spring back to create power and movement.

Animals in the wild do this all the time.  Look at the cheetah – he lands with his back feet way under him and then he pushes off and fires his body like a catapult over the top of his legs and stretches out to as long as he can be and then releases the stretch and his feet come back through under him again.

 

There are hundreds of examples if this with other animals

 

In order to get the most power out of our bodies we need to do the same.  We either stretch in one plan or in rotation.  We need to hold the core strong and in good alignment in order to create maximum stretch in length and in tension. Just like the animals, as the runner’s leg hits the ground and the gluteus muscles pull the body forwards and over the foot, if the core stays strong and straight and the foot remains in contact with the floor creating maximum stretch down the front of the leg, hip and body, then the athlete simply picks the foot off the floor and flicks it up behind and in the process the muscles down the front of the body will contract and pull the leg forwards and through and so running becomes effortless.  When the body is not held strong and hunches over or bends at the waist, then running is an effort and leg strength is needed to push the body forwards through a bending and straightening of the knee, the knee then gets a lot of wear and tear, as does the spine, due to a lot of bending, becoming weakened and loads on the front and back edge of the discs creating more movement which can lead to irritation of the nerves at the facet joints plus due to excessive movement the discs degenerate and wear down causing even more likelihood for irritation of the nerves.  When nerves are irritated they cause pain either at the site or along the length of the nerve – sciatic pain is a good example of this.

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Other sports such as golf and tennis are great examples of rotation and how if we corkscrew the body around we then can let go of the turn and the torso will spin back to its neutral position creating power.  For example the serve in tennis, general shots like forehand, the golf swing etc all demonstrate that when a large back swing is used it will project the ball with more power.

 

We learn as we grow and develop that if we can really stretch we can be more powerful.  Here are some wonderful pictures of Thaïs Brûlé, a young handball player in France – really getting good height and great power as she stretches her hand away from her toes.  If she were to simply jump up and then throw she would get no where near the throwing power and accuracy, her play looks light and strong.

 

For more information on how to work on posture and core strength plus to have an assessment to look at your alignment please contact us on 07748560077.

Straightness

It is all very well to correct our straightness and our posture in a controlled gym environment but what we really need to be doing is correct it in al the actions and things we do in life.  This is where a static biomechanics assessment is invaluable – take a look from head to toe at the body and look at alignment, tightness, locked up areas and work out where the issues are and work out how to release and strengthen.

The Benefits of Apple Cider Vinegar

Apple cider vinegar

The Benefits of apple cider vinegar are many.  But the main reason for taking a table spoon before every meal is to realign the pH level of the gut.  ACV is alkali and as most of the common ailments are due to too much acidity this is an incredibly good way to neutralise this imbalance.  Acidity essentially is degeneration, directly in the stomach one can develop ulcers, acid reflux etc; it causes muscle wastage due to the buffering necessary regain an equilibrium, it causes bone decay due to the fact that the calcium its stripped as a form of alkali; it causes tooth decay for the same reason as bone decay.

A small amount of ACV can reverse this acidity.

Acidity comes from the modern diet, preservatives, toxins etc, high stress levels and adrenalin levels, intense exercise produces lactic acid, alcohol and drugs, prescription drugs such as antibiotics.

Think we get prescribed ant-acid to combat stomach issues. antibiotics are known to have side effect – acid reflux, ulcers etc.

For more see the link here – www.gerson.org

 

Is inequality right? Andy Murray defends Women in tennis

We are in a world where men and women are trying as hard as each other to succeed and win championships, participate in sports, and be part of teams.

The same experience has to be reached, the same desire and determination, the same sacrifices and choices made, and the same heart felt disappointment when things don’t go right.  Why is this respect not there?  Andy Murray brings this up in a recent interview – http://www.telegraph.co.uk/tennis/2017/07/14/serena-williams-love-andy-murray-defending-womens-issues/

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Inequality is so unfair because it is hugely disrespectful.  What are the reasons for choosing men in teams over women, reasons paying men more in job scenarios than women – we are seeing recently with the BBC.  http://www.bbc.co.uk/news/business-39502872.    Is this the world we want to bring our children in to.  Many of these decisions are made by men, and many men have children who are girls.  Do they want this road to continue for the daughters/ nieces/ cousins?

Ignorance in communication is incredible – we have the Volvo Ocean Race openly trying to engage women and encouraging teams to take them, then they go and allow sexist comments to be printed by male competitors implying that the inclusion of women is a “social experiment”  how is this acceptable?!!

What is the world afraid of?  What is going to happen – other than it becoming a happier place.  And I am not even talking as deep as the suppression that is still going on in the middle and far east.  That is simply a disgrace.

It is time to make a change for the kids of the future – educate the sons and daughters of the future.  There are blatent issues on our doorstep and there are issues in the Far and Middle East ….. what are we going to do about it?  Dad’s and Mum’s look at your kids and work out a plan.

There are some great initiatives out there – This Girl Can

THINK ABOUT IT – TIME TO CHANGE