Few riders realize that the muscles of the horse and rider work as linked chains, forming lines of pull along various tracks within the body from head to foot. Bringing these kinetic chains to mind and into action while riding can enhance the ease and control for both animals. These 12 myofascial meridians have been researched and written up by anatomist Thomas Myers, who has studied movement and manual therapy for more than 35 years (anatomytrains.com). Instead of focusing on the isolated function of individual muscles, his seminal work maps the functional connections within our working biological fabric—call it the neuro-myofascial web.
In my first article on this subject, we looked at the balance between the front and back of the body, which is determined by the relative tension of the superficial front line (SFL) and the superficial back line (SBL). A long front line leads to a hollow back, while a long back line leads to a round-backed rider and/or an overbent horse.
It is perhaps surprising but observably common that balance (or imbalance and subsequent compensation) among these lines in the rider is often echoed in the horse. It is sad but equally true that few riders and horses have the appropriate balance between these lines, even though this equipoise forms the baseline of good sitting, as well as good carriage in the horse. Elite riders are able to balance the tension within them, using even tone through the lines to stabilize both themselves and the horse in a posture that allows controlled yet unconstrained movement. In this article, I am going to presuppose that those front and back lines are already well-stabilized in order to turn our attention to the lateral lines (LL), which run down the sides of the body from the ear to the outer arch of the foot.
The Lateral Lines
Let us meet the lateral lines in their entirety. As with the SBL and SFL, we will start at the bottom and go to the top, though, in practice, tension can be passed in either direction.
The LL takes root from both the inner and outer mid-foot, but both tendons come around to support the lateral arch and the outside of the ankle. The line continues through the peroneal muscles of the outer calf, which then blend into the iliotibial tract, a very strong sheet of fascial fabric that you can feel just above your knee. This continues up the outside of each thigh and widens out to cup the thigh bone and attach to the iliac crest at the belt line. From the waist up, the LL form a series of Xs similar to shoelaces— in essence, lacing together the front and the back. This pattern continues up the rib cage, hidden under the large shoulder muscles. But the LL re-emerges in the neck with the last X as two broad muscles that work to keep the head balanced and still as the body moves underneath— an active process in riding.
Stacking the Midlines
The lateral lines meet the superficial front and back lines along the lines of a man’s suspenders. These form the intermediate stability system, and imbalances of these four lines affect the rider’s ability to stack her midline over that of the horse.
My many years of experience as a rider and coach have shown me that most riders (especially women) naturally sit in a way that makes them too wide for their horses. If one thigh and seat bone sit snugly against the horse, the thigh and seat bone on the other side tend to fall away from the midline.
Most riders have experienced the kind of intensive training session that makes such a huge improvement to the bad rein that it suddenly becomes the good rein. The rider will usually experience a few days of euphoria before it dawns on her that the formerly good rein has now become the bad rein. Rarely does she realize that the originally loose side has snugged-in against the horse whilst the originally snug side became looser.
To steer well, the rider needs to be able to arrange her backside and thigh pressure symmetrically over the horse’s long back muscles. This makes intuitive sense as it gives her a specific and symmetrical relationship to his long back muscles. Her backside, thighs and sides of her body act like the bread in a horse sandwich. They limit the “wriggle room” for his wither, helping to limit the deviations through which he falls in or out. Balance in the lateral lines helps to define this symmetrical seat. Horses often act like rivers, eroding their outer bank more than the inner. Thus, the rider with the outside sitting bone and thigh sloppily positioned can become completely unable to stop the horse from falling out. The idea of riding “inside leg to outside rein” is simply not specific enough to help most riders solve this problem.
Almost all of us begin with the most instinctive way of turning, which is to pull on the inside rein. This is unfortunately about as effective as pulling on the inside handlebar of a bicycle! While cyclists make this mistake only once, riders make it repeatedly because the physics of their situation dictates that, when the outside of their body has “gone walkabout,” they have no other option. The pull might cause the horse’s head to turn in, but at the same time, his wither will fall out, acting like the hinge on an 18-wheeler. The key here is that the horse’s body follows his wither, so the more desperate the rider becomes and the more she pulls on the inside rein, the more the horse falls out and the more the rider cannot steer. Alternatively, the horse may pull against her on the inside rein as he continues to go straight on. Almost all of us observe these self-defeating strategies with a rueful smile of recognition.
Elite riders have equal contact with the inside of both thighs. They use this to steer the wither precisely. The common instruction to “relax the thighs” and “take the knees off the saddle” has evolved out of fears that the rider will grip, but such directions can take away the boundaries that limit the side-to-side deviations in the horse.
Instead, imagine steering the horse’s wither and front legs along an imaginary line that has been painted on the surface of the riding arena. This simple idea can help you resist the temptation to steer the horse’s nose, thus ensuring that you will lose control of his wither. Once the lateral lines and the intermediate stability system play their part, this can evolve into really precise steering.
Intermediate Stability System
The LL in human beings is an adjustable stability system of the outside of our body, activated on the supporting side with each step and hopefully activated in the rider with every step of the horse. Adjustability and a ready ability to tone these lines are as necessary to a dodging soccer player as they are to the responsive but stable rider. The eyelet lines of our shoelace image define the meeting between the inner edges of the LL and the outer edges of both the SFL and SBL. These four lines are composed of some of the strongest strapping in the body— think of them like duct tape, which has reinforcing fibers that make it stronger than parcel tape. They form the body’s intermediate stability system. If these four lines do not have equal tension, the rider will collapse a hip on one rein. Her inner thighs will also be pulled out of the ideal symmetrical V shape that should encase the horse’s midline—and she will suffer all of the associated steering difficulties. To add more stabilizing strength to the system, imagine the eyelet line at the front being joined to the eyelet line on the back on each side. These connections form two planes that are parallel to the horse’s spine. I think of them like two “boards” joining the rider’s front to her back. When these boards are stacked up over the inner edges of the horse’s back muscles we share a muscle-chain-to-muscle-chain connection that is immensely powerful.
The Muscle-Chain Connection
Achieving this connection is not difficult but a bit tricky and can be helped along by the following isometric exercise. Remember that the eyelet lines follow the line of a man’s suspenders from your shoulder strap over your bosom and down the edge of the abdominal muscles all the way to the corner of the pubic bone. On the back, they follow those suspenders past the waist, down the line of the sacroiliac joint and under the backside to the seat bone. The board that joins the back and front on each suspender line divides your torso into thirds—right, middle and left sections.
1. Prepare. Sit in a firm chair, seat bones pointing down, feet flat on the floor and legs slightly apart. Note the symmetrical V shape between your inner thighs with the point of the V toward the back of your seat.
2. Put one board on. Lay the edges of your hands along one of the suspender line boards. Make this line (and the outside third of your body) come closer to your midline by very slightly rotating your body to advance that board; firm it up and move it over.
3. Return to a neutral position.
4. Repeat the movement and notice how it changes the V. The thigh on the side which is advanced and clarified becomes longer and stronger, while the other becomes shorter and fuzzier.
5. Do the exercise whilst riding in walk. Repeat on each rein, making sure that as you bring one board closer to the horse’s midline, you let the other one deliberately come away from it. Your horse may respond with some interesting steering, but let that be.
Most people who do this exercise realize that they do indeed ride with one side on and one off. Thus, one of these positions will feel like an exaggerated version of home while its mirror image is hard to get into. If one side is indeed stronger than the other, you may find that it is as difficult to get the stronger side to let go as it is to get the weaker to come on; but it is important to work on this or your strong side will hijack any attempt to strengthen your weaker side
6. Put both boards on. Once you have improved your awareness of each board, it is time for the punch line. Whether you are on a chair or a on a horse, put on the board of the weaker side and keep it in place. Now, put on the other board, too. Putting both boards on is reminiscent of two people fighting to sit on the same bar stool, but neither one can quite push the other one off. Your middle third has been squashed from both sides and made narrower, and it must become extremely narrow if we are to fulfill our aim of lining up each board over the inside edge of the horse’s long back muscle. Becoming narrow in the middle third allows you to do this, and also makes you feel wider in the outer thirds, which are now encased between the boards and the shoelaces.
Sit and breathe in this position. Having this much tone in your torso is a completely unnatural way to sit in a chair, and you can work up quite a sweat doing it. You might be shocked at the firmness in your torso and thigh (especially if you thought you should relax), but it takes at least this much stabilization if you are to truly ride both sides of your horse. Very few of us naturally have both boards on when riding. Sitting this way makes the V between your thighs symmetrical; both thighs become longer and stronger. If one side stays loose and soggy when riding, the bottom of the board on that side has slid away from the midline, taking your seat bone with it. You can fix this by pressing your opposite fist on the side of the pommel, making a counter-pressure that helps you access the muscles on the inside of that thigh and keep your seat bone in place.
The horse also has boards that lie on the inner edges of his back muscles, continuing forward on each side of his crest and back on each side of his spine and croup to each hind leg. His boards define the inner edges of the muscles of his SBL. He too may have distortions, with a soggy side and an over-stretched side. While these contribute to the issues involved in steering, the rider’s asymmetry is usually the dominant influence. So the rider’s task is to stabilize her boards and stack them over her horse’s boards in order to stabilize his. Learn to notice where they most easily detach from each other. Can you discover which of you is the first to become soggy? As your skill increases, this enables you to ride turns and circles with the horse’s withers remaining precisely on the imaginary line. Once your boards are stacked over the inner edges of the horse’s long back muscles, it becomes easier to stack the outer edges of your torso over the outer edges of those muscles with the proper stabilizing tonus in the outer stability system of the lateral lines. Sitting with this much influence is a fabulous feeling.
Mary Wanless earned a BSc in physics and British Horse Society Instructor certification. Over the last 30 years, she taught herself anatomy and delved into many approaches that shed light on the workings of the body/mind connection and discovered what it is that talented riders do that they do not know they do. Author of six books and eight DVDs, she has coached U.S. team rider Heather Blitz for 17 years. Her websites: mary-wanless.com and ridewithyourmindUSA.com.
Thomas Myers is the author of Anatomy Trains, Fascial Release for Structural Balance and numerous articles. He studied directly with Drs. Ida Rolf, Moshe Feldenkrais, Buckminster Fuller and other teachers of movement, osteopathy and the martial arts. He directs Kinesis, which offers professional development seminars worldwide for manual therapists and movement educators. He lives with his partner, Quan (a horsewoman), in Maine (anatomytrains.com).
Waendesha farasi wengi hawajui kwamba misuli ya farasi na ya mpanda farasi hufanya kazi kama minyororo iliyounganishwa, ikifanyiza mistari ya kuvuta kwenye njia mbalimbali ndani ya mwili kutoka kichwa hadi mguu. Kuleta minyororo hii ya kinetic akilini na katika hatua wakati wa kuendesha inaweza kuongeza urahisi na udhibiti kwa wanyama wote wawili. Myofascial meridians ni moja ya mifumo ya misuli ya myofascial iliyoundwa na Thomas Myers, mtaalamu wa anatomia na matibabu ya mwili na mwili, ambaye amekuwa akifanya utafiti wa misuli ya myofascial kwa zaidi ya miaka 35. Badala ya kuzingatia kazi ya kutengwa ya misuli ya mtu binafsi, kazi yake ya msingi inapanga uhusiano wa kazi ndani ya kitambaa chetu cha kibiolojia kinachofanya kazi - kiite mtandao wa neuro-myofascial. Katika makala yangu ya kwanza juu ya mada hii, tulichunguza usawa kati ya mbele na nyuma ya mwili, ambayo huamuliwa na mvutano wa jamaa wa mstari wa mbele wa uso (SFL) na mstari wa nyuma wa uso (SBL). Mstari mrefu wa mbele huongoza kwenye mgongo ulio tupu, huku mstari mrefu wa nyuma ukiongoza kwenye mpanda farasi mwenye mgongo mviringo na au farasi aliyeinama kupita kiasi. Ni jambo la kushangaza lakini la kawaida kuona kwamba usawa (au ukosefu wa usawa na fidia inayofuata) kati ya mistari hii katika mpanda farasi mara nyingi huonekana katika farasi. Ni jambo la kusikitisha lakini ni kweli kwamba ni wapanda farasi wachache na farasi wachache wana usawa sahihi kati ya mistari hii, ingawa usawa huu huunda msingi wa kukaa vizuri, na pia usafiri mzuri katika farasi. Wapanda farasi wa hali ya juu wanaweza kusawazisha mvutano ndani yao, kwa kutumia sauti sawa kupitia mistari ili kujirekebisha wenyewe na farasi katika msimamo ambao unaruhusu harakati zinazodhibitiwa lakini zisizo na vizuizi. Katika makala hii, nitafikiria kwamba mistari ya mbele na nyuma tayari imewekwa vizuri ili kuelekeza uangalifu wetu kwenye mistari ya upande (LL), ambayo hupita chini ya pande za mwili kutoka sikio hadi arch ya nje ya mguu. The Lateral Lines Hebu kukutana na mistari ya upande katika ukamilifu wao. Kama ilivyo kwa SBL na SFL, tutaanza chini na kwenda juu, ingawa, katika mazoezi, mvutano unaweza kupitishwa katika pande zote mbili. L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L- Mfumo huu unaendelea kupitia misuli ya peroneal ya paja la nje, ambayo kisha huunganishwa katika njia ya iliotibial, karatasi yenye nguvu sana ya kitambaa cha fascial ambayo unaweza kuhisi juu ya goti yako. Hii inaendelea juu ya nje ya kila paja na kupanuka nje kwa kikombe cha mfupa wa paja na kushikamana na kilele cha iliac katika mstari wa ukanda. Kutoka kiuno juu, LL fomu mfululizo wa Xs sawa na laces viatu <unk> katika kiini, lacing pamoja mbele na nyuma. Mfano huo unaendelea hadi kwenye kifua cha mgongo, uliofichwa chini ya misuli mikubwa ya bega. Lakini L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L Stacking Midlines mistari ya upande kukutana uso mbele na nyuma mistari kando ya mistari ya mtu's suspenders. Hizi huunda mfumo wa utulivu wa kati, na ukosefu wa usawa wa mistari hii minne huathiri uwezo wa mpanda farasi wa kuweka mstari wake wa kati juu ya ule wa farasi. """Uzoefu wangu wa miaka mingi kama mpanda farasi na kocha umenionyesha kwamba wapanda farasi wengi (haswa wanawake) kwa kawaida huketi kwa njia ambayo hufanya farasi wao wawe pana sana." Ikiwa mguu mmoja na mfupa wa kiti ukiketi kwa ukaribu dhidi ya farasi, mguu na mfupa wa kiti upande mwingine huwa na mwelekeo wa kuanguka mbali na mstari wa kati. Waendeshaji wengi wamepata aina ya mafunzo makali ambayo hufanya uboreshaji mkubwa kwa reins mbaya kwamba ghafla inakuwa reins nzuri. Kwa kawaida, mwendeshaji wa farasi hupata furaha kwa siku chache kabla ya kutambua kwamba kile kilichokuwa kiking'aa kilikuwa kiking'aa vibaya. Ni mara chache sana yeye hutambua kwamba upande uliokuwa huru awali umekamatwa-kati dhidi ya farasi wakati upande uliokuwa mzuri awali ulipokuwa huru zaidi. Ili kuongoza farasi vizuri, mwendeshaji anapaswa kuweza kuweka shinikizo la mgongo na viuno vyake kwa usawa juu ya misuli mirefu ya mgongo wa farasi. Hii ina maana intuitive kama inampa uhusiano maalum na symmetrical kwa misuli yake ya nyuma ndefu. Mgongo wake, viuno na pande za mwili wake hufanya kama mkate katika sandwichi ya farasi. Wao hupunguza "mahala pa kutikisa" kwa ajili ya kiuno chake, wakisaidia kupunguza kupotoka ambako yeye huanguka ndani au nje. Usawaziko katika mistari ya upande husaidia kufafanua kiti hiki cha usawa. Mara nyingi farasi hutenda kama mito, wakiharibu ukingo wao wa nje zaidi ya wa ndani. Kwa hiyo, mpanda farasi ambaye mfupa wa nje wa mguu na kiuno vimewekwa kwa njia isiyofaa anaweza kushindwa kabisa kumzuia farasi asianguke. Wazo la kuendesha "mkono wa ndani hadi kamba ya nje" kwa urahisi si maalum vya kutosha kusaidia wapanda farasi wengi kutatua tatizo hili. Karibu kila mtu huanza kwa njia ya kawaida ya kugeuka, ambayo ni kuvuta kamba ya ndani. Kwa kusikitisha, hilo ni lenye matokeo kama vile kuvuta kiganja cha ndani cha baiskeli! Wakati waendesha baiskeli kufanya kosa hili mara moja tu, wapanda baiskeli kufanya hivyo mara kwa mara kwa sababu fizikia ya hali yao inaamuru kwamba, wakati nje ya mwili wao ina "kuenda walkabout", hawana chaguo jingine. Mvuto huo unaweza kusababisha kichwa cha farasi kugeuka, lakini wakati huohuo, mgongo wake utaanguka nje, ukifanya kazi kama hinge kwenye gari lenye magurudumu 18. "Kitu muhimu hapa ni kwamba mwili wa farasi hufuata mwendo wake, kwa hivyo kadiri mpanda farasi anavyokuwa na kukata tamaa na zaidi yeye anavuta kwenye reins ya ndani, ndivyo farasi anavyoanguka zaidi na mpanda farasi hawezi kuongoza.""" Vinginevyo, farasi aweza kumvuta kwa kamba ya ndani huku akiendelea kwenda moja kwa moja. Karibu sote tunatazama mbinu hizi za kujiangamiza kwa tabasamu ya huzuni ya utambuzi. Wapanda farasi wa hali ya juu huwa na mawasiliano sawa na sehemu ya ndani ya viuno vyote viwili. Wao hutumia hii kuongoza mti huo kwa usahihi. Maagizo ya kawaida ya "kupumzika viuno" na "kuondoa magoti kwenye kiti" yametokea kutokana na hofu kwamba mpanda farasi atachukua, lakini mwelekeo kama huo unaweza kuondoa mipaka ambayo hupunguza kupotoka kwa upande mmoja katika farasi. Badala yake, fikiria ukielekeza miguu ya mbele na ya nyuma ya farasi kwenye mstari wa kuwaziwa uliochorwa kwenye uwanja wa farasi. Wazo hili rahisi linaweza kukusaidia kukinza kishawishi cha kuelekeza pua ya farasi, na hivyo kuhakikisha kwamba utapoteza udhibiti wa pua yake. Mara baada ya mistari ya upande na mfumo wa kati wa utulivu kucheza sehemu yao, hii inaweza kubadilika katika uongozi halisi sahihi. Mfumo wa Usawa wa Kati (ILS) katika binadamu ni mfumo wa utulivu unaoweza kurekebishwa wa nje ya mwili wetu, unaoanzishwa kwa upande wa kuunga mkono na kila hatua na kwa matumaini huanzishwa katika mpanda farasi na kila hatua ya farasi. Uwezo wa kurekebisha na uwezo wa haraka wa kurekebisha mistari hii ni muhimu kwa mchezaji wa mpira wa miguu anayepuuza kama vile ni kwa mpanda farasi anayejibu lakini thabiti. Mstari wa shingo ya picha yetu ya lace ya viatu hufafanua mkutano kati ya kingo za ndani za LL na kingo za nje za SFL na SBL. Mistari hii minne ni pamoja na baadhi ya nguvu strapping katika mwili - kufikiri ya yao kama duct tape, ambayo ina kuimarisha nyuzi kwamba kufanya hivyo nguvu kuliko parcel tape. Wao hufanyiza mfumo wa usaidizi wa kati wa mwili. Ikiwa mistari hiyo minne haina mvutano sawa, mpanda-farasi ataanguka kwenye kiuno cha mguu mmoja. Mabega yake ya ndani pia yatachukuliwa nje ya umbo la V la usawa la kawaida ambalo linapaswa kufunika mstari wa kati wa farasi - na atapata shida zote zinazohusiana na kuongoza. Ili kuongeza nguvu zaidi ya utulivu kwa mfumo, fikiria mstari wa eyelet mbele ukiunganishwa na mstari wa eyelet nyuma kila upande. Viunganishi hivyo hufanyiza nyuso mbili zinazofanana na uti wa mgongo wa farasi. Ninawaona kama "vipande" viwili vinavyounganisha sehemu ya mbele ya mwendeshaji na sehemu ya nyuma. Wakati bodi hizi zimejengwa juu ya pembe za ndani za misuli ya mgongo wa farasi, tunashiriki uhusiano wa minyororo ya misuli na minyororo ya misuli ambayo ni nguvu sana. Kuunganisha misuli na minyororo: Kufikia uhusiano huu sio ngumu lakini ni ngumu kidogo na inaweza kusaidiwa na mazoezi ya isometric yafuatayo. Kumbuka kwamba mistari ya eyelets kufuata mstari wa suspenders ya mtu kutoka kwa mkanda wa bega juu ya kifua chako na chini ya makali ya misuli ya tumbo hadi kona ya mfupa wa pubic. Kwa upande wa nyuma, mviringo hufuata vifungo hivyo kupitia kiuno, chini ya mstari wa mshipa wa sacroiliac na chini ya sehemu ya nyuma hadi kwenye mfupa wa kiti. Bodi ambayo huunganisha nyuma na mbele kwenye kila mstari wa kusimamisha hugawanya mwili wako katika theluthi tatu - sehemu za kulia, kati na kushoto. 1. Uwe na mtazamo wa kweli Jitayarishe. Kukaa katika kiti imara, mifupa ya kiti kuelekeza chini, miguu gorofa juu ya sakafu na miguu kidogo mbali. Angalia umbo la V kati ya viuno vyako vya ndani na ncha ya V kuelekea nyuma ya kiti chako. 2. Uwezekano wa kupata Weka ubao mmoja juu. Weka kingo za mikono yako kando ya moja ya bodi za mstari wa kusimamisha. Fanya mstari huu (na sehemu ya tatu ya nje ya mwili wako) ufikie karibu na mstari wako wa kati kwa kugeuza mwili wako kidogo sana ili kuendeleza ubao huo; imara na uhamishe. 3. Uwe na mtazamo wa kweli Rudi katika msimamo usio na upendeleo. 4. Uwe na uhakika Kurudia harakati na kuona jinsi inabadilika V. Mguu upande ambayo ni mbele na kufafanuliwa inakuwa mrefu na nguvu, wakati mwingine inakuwa fupi na fuzzier. 5. Uwe na mtazamo mzuri. Fanya mazoezi hayo huku ukiendesha farasi. Rudia kila mara, ukiwa na uhakika kwamba unapokaribia ubao mmoja karibu na mstari wa kati wa farasi, unaruhusu ule mwingine uondoke. Farasi wako anaweza kujibu kwa njia yenye kupendeza, lakini acha iwe hivyo. Watu wengi wanaofanya mazoezi haya wanatambua kwamba wao kwa kweli hupanda na upande mmoja juu na mwingine nje. Kwa hiyo, mojawapo ya nafasi hizo itaonekana kama nyumba iliyochanganyikiwa, huku picha yake ya kioo ikiwa ngumu kuiona. Ikiwa upande mmoja ni mkubwa kuliko mwingine, unaweza kupata kuwa ni vigumu kumfanya upande wenye nguvu kuondoka kama ilivyo kupata upande dhaifu kuja; lakini ni muhimu kufanya kazi juu ya hili au upande wako wenye nguvu utachukua jaribio lolote la kuimarisha upande wako dhaifu. Weka bodi zote mbili juu. Mara tu unapokuwa umeboresha ufahamu wako wa kila ubao, ni wakati wa mstari wa punch. Ikiwa uko kwenye kiti au farasi, weka ubao kwenye upande dhaifu na uuweke mahali pake. Sasa, kuweka juu ya bodi nyingine, pia. Kuweka bodi zote mbili juu ya ni reminiscent ya watu wawili kupambana kukaa juu ya stool moja bar, lakini hakuna mmoja anaweza kabisa kushinikiza mwingine mbali. Sehemu ya tatu ya kati imepondwa kutoka pande zote mbili na kuwa nyembamba zaidi, na lazima iwe nyembamba sana ikiwa tunataka kutimiza lengo letu la kuweka kila ubao kwenye ukingo wa ndani wa misuli ya mgongo mrefu wa farasi. Kuunganisha sehemu ya kati ya tatu inakuwezesha kufanya hivyo, na pia inakufanya uhisi upana zaidi katika sehemu ya nje ya tatu, ambayo sasa imefungwa kati ya bodi na laces za viatu. Kukaa na kupumua katika nafasi hii. Kuwa na sauti hii katika mwili wako ni njia isiyo ya asili kabisa ya kukaa kwenye kiti, na unaweza kufanya kazi kwa jasho kubwa kufanya hivyo. Unaweza kushangazwa na uthabiti wa mwili wako na viuno (hasa ikiwa ulidhani unapaswa kupumzika), lakini inahitaji angalau utulivu huu ikiwa kweli unataka kuendesha pande zote mbili za farasi wako. Ni wachache sana kati yetu ambao kwa kawaida huwa na bodi zote mbili wanapokuwa wakiendesha farasi. Kukaa kwa njia hii hufanya V kati ya viuno vyako kuwa sawa; viuno vyote viwili vinakuwa virefu na vyenye nguvu. Ikiwa upande mmoja unabaki huru na umechomwa wakati wa kuendesha, sehemu ya chini ya ubao upande huo imepita kutoka kwa mstari wa kati, na kuchukua mfupa wako wa kiti pamoja nayo. Unaweza kurekebisha hii kwa kubonyeza mkono wako kinyume upande wa ponytail, na kufanya kinyume cha shinikizo ambayo husaidia kupata misuli ya ndani ya paja na kuweka mfupa wako wa kiti mahali. Pia farasi ana mbao ambazo ziko kwenye pembe za ndani za misuli yake ya nyuma, zinazoendelea mbele upande wa kila upande wa kilele chake na nyuma upande wa kila upande wa uti wake wa mgongo na croup kwa kila mguu wa nyuma. Bodi zake hufafanua kingo za ndani za misuli ya SBL yake. Yeye pia aweza kuwa na kasoro, akiwa na upande wenye unyevunyevu na upande ulioinuliwa kupita kiasi. Ingawa mambo hayo huchangia matatizo yanayohusiana na kuendesha gari, kwa kawaida asymmetry ya dereva ndiyo inayohusika zaidi. Kazi ya mpanda farasi ni kuimarisha ubao wake na kuuweka juu ya ubao wa farasi wake ili kuuweka. Jifunze kuona mahali ambapo ni rahisi zaidi kutenganishwa. Je, unaweza kujua ni nani kati yenu atakayekuwa mvua kwanza? Kadiri ustadi wako unavyoongezeka, ndivyo unavyoweza kuendesha farasi kwa mzunguko na mzunguko huku sehemu ya mgongo wa farasi ukiendelea kuwa kwenye mstari wa kuwaziwa. Mara baada ya bodi yako ni stacked juu ya kingo za ndani ya farasi's misuli ya nyuma ya muda mrefu, inakuwa rahisi kwa stack kingo za nje ya mwili wako juu ya kingo za nje ya misuli hiyo na tonus sahihi stabilizing katika mfumo wa nje ya utulivu wa mstari wa upande. Kukaa na uvutano mwingi kama huo ni hisia nzuri sana. Mary Wanless alipata BSc katika fizikia na vyeti vya Mwalimu wa Jumuiya ya Farasi wa Uingereza. Katika miaka ya 30, alijifunza anatomia na kuchunguza mbinu nyingi ambazo zinaangazia kazi ya mwili na akili na kugundua ni nini wapanda farasi wenye talanta wanafanya ambao hawajui wanafanya. Yeye ni mwandishi wa vitabu sita na DVD nane, na amemfundisha mwendeshaji wa timu ya Marekani Heather Blitz kwa miaka 17. Tovuti zake: mary-wanless.com na ridewithyourmindUSA.com. Thomas Myers ni mwandishi wa Anatomy Treni, Fascial Release kwa usawa wa muundo na makala nyingi. Alijifunza moja kwa moja na Dakt. Ida Rolf, Moshe Feldenkrais, Buckminster Fuller na walimu wengine wa harakati, osteopathy na sanaa za kupigana. Yeye anaongoza Kinesis, ambayo inatoa semina za maendeleo ya kitaaluma ulimwenguni kote kwa watunzaji wa mikono na walimu wa harakati. Anaishi na mwenzi wake, Quan (mwanamke wa farasi), huko Maine (anatomytrains.com).