We all know the importance of stretching for any sport to prevent injuries and improve flexibility. These horseback riding stretches and warm-up exercises will also help improve balance, strength and stamina in the saddle. They are great for both beginner and advanced riders. If you are a beginner rider you may want to hold your neck strap or the pommel of your saddle until you become more comfortable.
You should always consult your riding instructor or trainer if you do not own your own horse or are unsure of how your horse will react. Some horses may be nervous or spooky if they are not used to the rider moving around. Lastly, it is not necessary to do all 12 horseback riding stretches in every ride. You and your instructor can decide based on your skill and comfort level which exercises you are ready to incorporate.
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Horseback Riding Stretch 1 – Touch The Sky
Hold your reins in one hand and slowly raise one arm straight up to the sky. Remember to sit straight in the saddle, keep your eyes up and your heels down. Repeat on both sides.
Horseback Riding Stretch 2 – Forward Arm Circles
With your reins in one hand, reach your arm up towards the sky, then forwards towards your horse’s ears. Continue circling down towards your stirrup, back up over the horse’s tail and complete the circle at the top. Repeat a few times, depending on your comfort level and on both arms.
Horseback Riding Stretch 3 – Backward Arm Circles
Similar to the forward circles, start with one arm reaching straight up, then circle by reaching back toward the horse’s tail, down towards your stirrup and up in front of you. Repeat on both arms.
Horseback Riding Stretch 4 – Reach Forward Over Ears
This is a great stretch for balance and you can do it both sitting or standing in the stirrups. Reach your arm out in front of you, parallel to the horse’s neck and try to stay straight while reaching out as far as you can. To increase the level of difficulty, try doing this riding stretch at the walk, jog/trot and canter/lope and while standing in the stirrups!
Horseback Riding Stretch 5 – Reach Back Over Tail
The next horseback riding stretch is to reach your arm behind you, parallel with your horse’s rump and with your fingers pointing towards your horse’s tail. Try to keep your arm level while reaching as far as you can. Be careful not to inadvertently pull your reins during this stretch!
Horseback Riding Stretch 6 – Touch Toe, Same Hand & Toe
This horseback riding stretch can be difficult and you may need to use your rein hand on the horse’s neck for stability. Reach down to touch your right hand to your right toe or left hand to left toe. Try to keep your heels down and eyes up to stay centered in the saddle as you lean down. You may not be able to reach all the way to your toe, and that’s ok!
Horseback Riding Stretch 7 – Touch Toe, Opposite Hand & Toe
Another difficult riding stretch, but worth a try! Reach your right hand down to touch your left toe and vice versa. You may find this is slightly easier to achieve if you are reaching towards your inside toe, and thus may need to change directions when you switch arms.
Horseback Riding Stretch 8 – Ankle Circles
Do your ankles and knees ever get sore while riding? Try walking with your feet out of the stirrups and circling your ankles in both directions. If you’re not comfortable taking both feet out of the stirrups or are a beginner, your instructor may have you try one side at a time.
Horseback Riding Stretch 9 – Point Toes Down and Up
Similar to ankle circles, take your feet out of your stirrups. Next point your toes down towards the ground for a few seconds. Then, turn your heels down and point your toes up. Try alternating a few times before picking your stirrups back up.
Horseback Riding Stretch 10 – Stand In Your Stirrups
One exercise that will truly test your balance is standing in your stirrups. You may find it difficult to stand up and stay up if you are ahead of or behind the motion of the horse. Stand up slowly and if needed start by using your horse’s neck or the pommel of the saddle for balance. Over time, you will be able to let go and stand without holding on. In order to maintain your balance and remain standing you will need to keep your leg underneath you and heels down. It may take several tries to stand for more than one step.
Horseback Riding Stretch 11 – Backward Leg Stretch
This next stretch should be done slowly and carefully, if you are on a sensitive, young or green horse you may want to skip this stretch. If you are unsure of how your horse will react, you can start by taking your foot out of the stirrup and gently rubbing your foot around your horse’s side behind your normal leg position to see how they react. Once you’ve confirmed it is safe to proceed, bend your knee up and gently grab hold of your ankle. Pull your foot up towards the cantle of your saddle.
Horseback Riding Stretch 12 – Forward Leg Stretch
Another leg exercise to test your balance and help you limber up for your ride is to lift your leg(s) up towards your horse’s shoulders. Try one leg at a time at first, take your foot out of your stirrup and point your toe, then slowly lift your leg up until it is parallel with the ground.
If you like these horseback riding stretches, check out more Schooling Exercises here!
