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Horse Riding: Upper Back & Shoulder Raise Pt2 (Dynamic Movement)

picture of woman sitting on a gym ball performing a horse riding exercise

There are many horse riders who we have seen with upper back or shoulder injuries which occur in horse riding. Many riders will notice a grinding or clicking when they move their shoulders, this might lead stiffness in the neck also.

Once we have examined and diagnosed the injury this is one of the exercises that we have created and used.

Level: Intermediate

Equipment: Gymball, dumbbells 2/3/4 kg

Muscles Used:

  • Biceps
  • Deltoids
  • Latissimus dorsi, teres major
  • Rhomboids
  • Trapezius
  • Rotator cuff muscles (supraspinatus, subscapularis, teres minor, infraspinatus)
  • Intercostal muscles and pectorals
  • Quadriceps, Hamstrings Hip adductors and abductors
  • Glutes (medius, max, minimus)
  • Hip Flexors

Exercise

  • Sit on a gymball with your feet facing forwards
  • Move your feet wide so that they are at gymball width
  • Keeping your back straight and up facing forwards
  • Bounce up and down on the ball
  • Take the dumbbell in your hands, holding each end of the dumbbell and palms down
  • Slowly raise dumbbell upwards so that your arm to elbow is parallel to the ground as in the picture. Move your elbows slightly forwards
  • Hold for 3 seconds and lower down again
  • Repeat

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Note:// Although these exercises are designed to help you help yourself, we urge caution in all rehabilitation that you do not over do the exercises. If you feel pain then call 01522 511834 to make an appointment and see one of our highly trained practitioners. We have not examined you!

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