An interview with Kate Fernyhough and Rhona Watson.
Q: What is Pilates?
A: Pilates is an holistic exercise regime, focusing on the awareness and strengthening of the inner core / stability muscles of the trunk and joints. The exercises incorporate a series of strengthening, stretching, balance and awareness principles and facilitate coordination, relaxation and enhanced body control.
Q: What are the aims of Pilates?
A: The aims of Pilates are many, but primarily involve the re-education and relearning of normal movement patterns that enable the body to function most efficiently. This includes enhancing patterns of breathing, muscle recruitment and coordination skills.
Q: How does Pilates help the rider?
A: The re-education of movement patterns and fine tuning of body senses teaches the rider to become more aware of the subtle changes in their position and balance on the horse. Pilates teaches ideal body alignment and symmetry, and enables the rider to develop the suppleness and specific strength in the spine and pelvis to absorb the equine pelvic movements and work with the equine movement, rather than against it. Developing a “dynamic riding seat” enables enhanced upper body function, and most importantly, active release of unnecessary tension and tightness in inappropriate muscle groups. A true, independent seat is established.
Q: How does the rider use pilates when riding, lunging and working in the stables?
A: Pilates is a whole programme of activities that needs to be learnt from the basics. The essence of Pilates is that the bad habits or faulty movement patterns must first be unlearnt, and then the correct movements and muscle sequences learnt and repeated over and over until they become natural. The basic principles such as corrected standing and sitting postures, and breathing techniques, can and must be practised at any time if the bad habits are to be changed. Changing repetitive asymmetrical activities such as shovelling and carrying heavy buckets should be practised equally with both sides or with both arms. Pilates principles are best practised little and often in a variety of positions whilst riding. Most importantly it should be practiced during activities of daily life.
Q: How does Pilates fit with other exercise regimes?
A: Pilates should form the basis of all forms of exercise from cardiovascular training in a gym to playing sports. Many fitness regimes are unspecific and serve only to reinforce the bad habits and faulty movement patterns already present. When Pilates principles are applied, the maximum benefit can be gained from the activity whatever that might be.
Q: How does Pilates fit with other therapy regimes eg physiotherapy, osteopathy?
A: The principles of Pilates training are very popular with most therapy regimes as they reinforce and extend the benefits of the therapy. Many therapists refer clients to Pilates during, or most commonly after, the course of treatment. Retraining the core muscle strength and mobilising restricted movements is an essential part of the recovery, and there may not be an opportunity within the treatment sessions to focus on these elements sufficiently.
Q: How does Pilates fit with other mind/body regimes eg Alexander Technique?
A: There are many similarities and much overlap with Pilates and other mind body regimes, which serves to reinforce the importance of this combined approach to training. Each regime has a specific target area, but the unique benefit is the enhanced body awareness gained by using a mind and body approach.
Q: What is the best way to learn Pilates?
A: Ideally as with any specific exercise regime, Pilates is best learned on a one to one basis. Even if this is not possible an initial assessment with a recognised Pilates trainer is essential. No two clients will require the same specific instructions, although in a group class situation it is possible to cover the most common movement faults and scenarios.
Q: Is it better to learn Pilates individually or in a group?
A: There is a lot to be gained from weekly attendance at a group Pilates session, although working on an individual level with a client obviously enables a more specific approach. If group attendance is the only option, then it is very important to select a Pilates teacher who limits the class numbers to no more than 12, to ensure that you get some individual attention within the class. There are several schools of Pilates in the UK who insist on small group numbers, the most well known and recognised being the “Body Control Pilates Association”
Q: Is it better for riders to learn Pilates from an instructor who is riding aware?
A: Obviously the more specific the knowledge regarding the sport, the more benefit to the individual, however there are too few Pilates instructors with rider knowledge at present, and some Pilates exercise is far better than none. The benefits gained through Pilates require much learning and practice, and it is suggested that it takes at least 3 months before any real benefit is experienced. The initial principles of Pilates can be taught to a beginner by a non riding Pilates instructor, and a more specific approach taken once the early knowledge has been practiced and consolidated.
Q: How do you know you are doing it right?
A: As with riding instruction, you may not know initially whether you are doing the Pilates exercises correctly, but with progressive learning, close supervision and practise, recognition of the correct movement patterns will feel familiar. These familiar movements and actions can then be built upon, and the individual gains better body awareness leading to greater knowledge. It is only with repetition under supervision and this enhanced body awareness, that the correct patterns will be learned well enough to be practised without supervision.
Q: Are there any particular exercises you would recommend for riders? Mounted and dismounted?
A: There are many exercises specific for the rider, but it is essential to firstly learn the basic principles of Pilates, and that information cannot be taught from a book alone. Trying to copy exercises from script or a static picture may only lead to reinforcement of the faulty patterns already present, and little will be gained. There are many well presented books and DVDs highlighting the basic principles and basic exercises, but it is still advisable to seek the individual attention of a well qualified teacher.
Q: Is it possible for me to teach my horse Pilates? How?
A: If you are learning and practising good groundwork and dressage training, you are already teaching your horse many of the principles of training that Pilates offer the rider. It is almost possible to consider Pilates as dressage training for the rider. One of the most obvious benefits of dressage training for the horse is the enhanced awareness and sensitivity to the aids that you instil. Only with this increase in proprioception will you and the horse be able to progress on to more challenging moves and better dressage scores.
Q: Is there an ideal body shape for a rider? What is it?
A: There is no absolute ideal body shape for riders, but some body features can pose a challenge! Features such as short stocky legs, or a top heavy upper body can be a mechanical disadvantage, but on the other hand a well constructed rider may lack the rider performance and therefore restrict the abilities of the horse. Our body shape is on the whole difficult to change radically, although weight loss has a huge implication for balance and mobility. Of greater importance possibly, is the combined choice of the rider and horse team. It would seem more appropriate for example, to select a mount with a suitable riding action for a very short stout rider.
Q: Do dressage riders need cardiovascular fitness? What do you recommend to build the necessary cv fitness?
A: General fitness is an essential requirement for activities of daily life, let alone for performance in sport. Cardio vascular fitness is important in maintaining suppleness, strength and general health and should be considered an essential part of rider training. This does not mean that every rider should employ a personal trainer and attend the gym 3 times a week. Simple cardio vascular activities include walking further and quicker over regular routes, climbing stairs, running on the spot for 1 minute bursts, and are easy and convenient to perform regularly at no added expense. It is advisable that we each should attempt to get slightly out of breath at least once a day. Riders do need to consider the sports and activities that they practise. Try to select symmetrical activities such as swimming rather than tennis and squash which reinforce asymmetrical muscle function.
Q: Many riders I know have lower back problems (typically discs). Does riding cause this? What do you recommend for riders with back problems?
A: I personally do not feel that riding is responsible for many riders having bad backs. Indeed, if the rider is correctly balanced, and has developed a true, independent seat, then riding can act positively upon the spinal joints. Most adults will experience an episode of back pain at some point in their life, and back pain is the most common reason for a GP visit. It may be the activities of stable management and the additional strain on the lower back that is more responsible for the high incidence of back pain. Disc related back pain is also more common in the younger and middle aged adult. Back pain must be treated and managed well to avoid the onset of a chronic problem. Individuals must also be more responsible for managing their own symptoms long term, and not rely so much on the medical approach for a quick fix for their problems. The Pilates principles of strengthening the core musculature and re-educating movement patterns play a huge part in maintaining a healthier spine.
Q: Have you read Betsy Steiner’s book “Gymnastic dressage Training using the mind, body and spirit”? If so, what do you agree with and what do you see differently? Why?
A: Yes I have read Betsy Steiner’s book, and in fact went out to Florida several years ago to spend a week with Betsy and undertake her first “Equilates” training course. I was most impressed by her approach and can only support the detail and content of her book. My only reservation from a Pilates aspect is the availability in the UK of the machine based Pilates exercises highlighted in the book. If more riders want to use Pilates, it would more appropriate to use more mat based versions of the exercises, to make the approach more user friendly.
Q: Anything else to add?
A: I would like to add that the concept of developing a rider based regime of assessment and exercise using the well practised principles of Pilates is foremost in the work that myself and my colleagues from “The Dynamic Riding” team are presently working on in the UK. We are presently developing a programme of clinics and workshops for 2006/2007, along with appropriate support material, DVD’s etc………….
For further information please contact Kate Fernyhough at eccleshall.physio@fsmail.net.