Time to Stretch?
At some point most of us have considered using stretches from the ground to help our horses move with more ease, but we have also likely wondered which ones to use and for how long. In fact, students frequently email me about this question.
Make a plan and keep it simple. That is what I always tell riders. It is easy to get overwhelmed by the seemingly infinite number of stretches that exist and, yes, your horse might enjoy them all, but this does not mean he needs them all. If you employ a time-consuming pre- or post-ride routine, you are unlikely to stick with it. Unless your horse is in a prescribed rehab period, he will benefit greatly from just a couple of stretches after your rides throughout the week. On an average day, I do about three stretches for an individual horse; with extra time, I’ll do up to five.
First, though, we need to make a distinction between mobilization techniques versus stretching maneuvers. These two often get mixed up when riders are trying to figure out which beneficial things to do with their horses. Mobilization refers to gentle non-pulling and non-twisting maneuvers performed on a horse prior to warming up. These include things like belly lifts, shoulder circles, wither rocking. Fuller explanation of these can be found in my books, but for now it is enough to understand these are moves intended to wake up or stimulate nerves and soft tissue, particularly around joints. They can help loosen areas of soft tissue that are stuck by inviting the body to activate them.
Jim Masterson performs bodywork on a horse
Active stretching on the other hand— performed once the horse’s body is sufficiently warmed up— aims to loosen these stuck areas by using physical manipulation or force. Popular stretches include pulling the horse’s forelegs out in front of him or across his body. Once the muscles are oxygenated and warm, active stretching can help smooth and lengthen fibers so they do not clump together. This process helps the muscles continue to receive good circulation post-exercise, which arguably over time compounds to develop a healthy neuromuscular state that responds to exercise positively.
My favorite stretches because of their broad benefit include pulling the forelegs forward and backward, and also pulling the horse’s hind legs behind him (as much as he will tolerate, of course). As a general rule, you want to perform mobilization techniques for 10 to 20 seconds. Remember, your goal is to send some awakening signals to the horse’s body and nervous system; you’re not trying to build stamina. For stretches, you want to hold each posture for 20-30 seconds. Most studies indicate that this is the minimum time required to create changes in the fascia and muscle cells. Obviously, if your horse seems to be really enjoying a particular maneuver and you have extra time, you can certainly go longer.
As I referenced earlier, the list of possible stretches can seem overwhelming; do not feel like you need to do every possible one with your horse every day. Choose three to five moves that seem relevant to your horse’s needs. Every two weeks, switch to a new batch of three to five exercises so that your horse’s responses do not become muted by bored repetition. You do not HAVE to do both mobilization and active stretching. If you have extra time, great, go ahead and do both but just remember when to do each (mobilize before your ride, stretch after you ride).
I have found that stretching is an area of uncertainty for many riders. They feel like they should be doing it, but they are not sure which stretches to use or how to tell if it is working. Start small, using just a couple of stretches for two weeks, and make a note if your horse responds in a discernible way. If not, it is perfectly okay to try other ones or to not make stretching a regular part of your routine.
Get your horse in shape and maintain his overall fitness, regardless of his age or abilities. Equine Fitness shows you how, with a simple conditioning program made up of fun exercise routines specifically designed to enhance your horse’s strength and agility. Clear, step-by-step instructions and detailed illustrations make the exercises easy to follow, and the book includes a handy set of pocket-sized cards that you can tear out and use while on horseback or in the ring. Riders across the country have raved about this book!