Table of Contents
Important note 5
Acknowledgments 6
Foreword 7
Introduction 9
Is this you? 9
How to use this book 10
Why I wrote this book 10
Chapter 1 The Rider's Posture 13
The benefits of riding 13
The ideal posture 14
The reality 15
How your posture affects your riding 16
How your posture affects your horse 16
References 19
Chapter 2 Your Fascia 20
What is your fascia? 20
Biotensegrity 21
How your fascial system affects your riding 23
References 25
Chapter 3 How Your Body Reacts to Injury 26
Physical reaction 26
Emotional response 29
How to help yourself 30
Falls 31
References 33
Chapter 4 Common Symptoms 34
Pain 34
Tension 36
Inflammation 37
References 38
Chapter 5 Some Conditions Affecting Riders 39
Back pain 39
Neck pain 42
Tendonitis 43
Fibromyalgia 44
Osteoarthritis 45
Joint pain and stiffness 46
Hand and wrist pain and stiffness 46
Elbow pain and stiffness 48
Shoulder pain and stiffness 49
Knee pain and stiffness 50
Hip pain and stiffness 50
Plantar fasciitis 52
Scar tissue 53
Repetitive strain injury 55
Hypermobility 55
Incontinence 56
References 58
Chapter 6 Solve Your Riding Problems the Myofascial Way 60
Posture 62
Chin forward 63
Head tilted to one side 63
Rounded shoulders 65
Shoulders elevated 66
One shoulder further forward 67
One shoulder lower 68
Elbows held out 69
Gripping your reins too hard 70
Holding your breath 71
Sitting with more weight through one buttock 72
Lower back too arched 73
Lower back collapsed 74
Toes pointing outward 75
Heels up 76
Gripping too hard with your legs 77
Mounting and dismounting 78
Difficulty stepping up with your left leg 78
Unable to swing right leg over 79
Unable to straighten up after dismounting 79
References 80
Chapter 7 On the Yard 81
Lifting 82
Tools 83
Water containers 83
Mucking out 84
Poo picking 86
Hay nets 87
Trailers and boxes 88
Grooming 88
Tack and rugs 89
You and your horse 90
At the end of the day 91
Chapter 8 Simple Steps 93
Drink enough water 93
Breathe properly 95
Stretch 97
Listen to your body 98
Posture 100
Reference 103
Chapter 9 Myofascial Release 104
What is Myofascial Release? 104
How does it work? 105
What does it involve? 106
Where can I get treatment? 108
References 109
Chapter 10 Riders' Stories 110
Bibliography 122
Index 123
