3 simple exercises to lengthen, soften, and stretch from your lumbar through your ankle (AKA drop those heels). You may even tone your buns.....

And so now begins the physical part of our HEELS DOWN discussion.  Honestly, these three exercises are not difficult, they are low impact, and can be done any where, any time...depending on how crazy you do or do not want to seem.  Personally, I do them after a nice hot shower when I am already relaxed.  TMI?

ANYWAY!! Let us begin!
So, first things first BREATH!! Be sure to concentrate on breathing in and out as you do these.  Release your breath each time you stretch and you will find you can do a tiny bit more.  Our muscles need oxygen to work their best, the less your breath the faster you will tire out.

Exercise #1: Lumbar stretch.
This will actually stretch and soften from the lumbar, through the backs of the thighs, and behind the knees.
Stand feet shoulder width apart, legs straight.  Now, break at the waist and fold your body down as if trying to touch your toes.  DO NOT ROUND YOUR BACK! Keep your back flat.
As you lower, keep your weight even on the balls of your feet and your heels.  Do not force yourself down, just relax your body and hang; allow your own body weight to stretch you down with each exhale.  After three good deep breaths while in the stretch, slowly rise up (you may feel a little light headed at first, especially if you pop up like a jack in the box), take three deep breaths and repeat the stretch.  Do this three times before moving on to the next.
If you can't get down very far, WORRY NOT! that is, after all WHY we are doing this work to begin with.  The beauty of this is each time you do this, you will get a little softer.  Before you know it, you will be able to really relax in to the stretch.

Exercise #2: Soft Squats
Let me start this one off by saying this is NOT intended for strengthening muscles for posting in any way as it targets the wrong muscles.  This is intended as a stretch, HOWEVER it will tone the booty.  ( there is a variation of this exercise intended for strengthening to ride the posting trot, but should not be done until this basic soft squat is mastered.)
AGAIN feet should width apart (are we seeing a pattern here?) Weight should be even between the ball of the foot and the heel (hmmm, more patterns).  While keeping your back flat and hips beneath you (as if mounted), hands on hips, slowly lower yourself in to a squat.  Go as low as you can but STOP when you feel your heels beginning to lift.  This is the most important part of the stretch.  Be sure to press your weight back in to your heels so you are bearing the weight evenly between heels and balls of feet and hold (remember to use your three deep breaths and sink a little deeper with each breath).  Slowly rise up and repeat.  The goal is to be able to drop all the way down while maintaining an even amount of weight in our heel and the ball of the foot.
This exercise has a SECONDARY purpose as well, this will help you develop the ability to find your center of gravity and move your weight in to your hips, lightening your upper body and having more strength and control coming from you core.

Exercise #2 Variation
 You know those cheap balls at walmart they keep in the giant cages? Well, that will become your best friend.  After you have mastered the basic exercise, place the ball between your thighs just above the knee and repeat the soft squat.  It may not seem like much at first....but after a few reps of doing it CORRECTLY, you will feel it.


Exercise #3 The heel stretch.
Yup, here it is, the old standard.  But, are you doing it right?
You know the drill, find a step, cinder block, grooming box, anything really and place the ball of your foot on there.  Now, keep your other foot right at the base of your chosen step, keeping a deep bend in the knee of the leg your a stretching, sink your weight in to your heel.  Relax that ankle and let that heel drop down.  DON'T lose that bend in your knee though, otherwise you create a braced and stiff leg and we want soft and supple.  Swap legs and repeat...oh, and BREATH.

Wait, just a moment...ALL of these exercises are done OUT of the saddle!
Yup, let's be honest for a moment, how many riders really get to ride more than twice a week?  Most take lessons once a week, some have a half lease for one extra ride a week to prepare for shows.  Others may have their own horse, but not the time they would like.  While in saddle exercises are WONDERFUL, they will not realistically be enough for the average rider.
I am a firm believer one can improve in the saddle even while out of it.  So, take a few moments every day and toss these exercises in before bedtime and see what comes of it.
If you are not completely satisfied, there is a money back guarantee...oh, wait, this is a blog, it's free....

Jessica