Horse Sense

Stretching (Part I)... a better way to Rodeo

The importance of performing a warm-up phase of activity and a flexibility program prior to engaging in rodeo activities for injury prevention has been well proven by both amateur and professional alike. Physiologically, a warm-up period of five minutes has proven to increase blood flow to the extremities and increase oxygenation of the working muscles. Increasing the intramuscular temperature reduces the likelihood of muscle, connective tissue or ligamentous damage by enhancing tissue elasticity. Elevated muscle temperature also increases the muscle's ability to tolerate stresses with a reduced level of strain. Not all the recommended exercises are easy and if you're not a beginner you should check your pulse even when warming up. Warm-up stretching should never increase you heart rate more than 10-15%. Nor should you ever push your body too far too fast past its present flexibility. Simply go through the movement up to the point you can reach without undue strain and then stop. The following exercises are only recommendations. I hope you all take the time to prepare yourself both physically as well as mentally before engaging in the sport of rodeo and allow your body the opportunity to perform to its utmost ability without the increased risk of injury.

NECK STRETCH
You get the most optimal ride when you're free of stress and tension so start by tuning up your neck muscles, since emotional uptightness concentrates there, preventing an obstacle to relaxed movement. Keeping your chin level, slowly turn your head to the right so that your chin is above your shoulder. Keeping the chin level, swivel your head slowly to the left until your chin is above that shoulder. Repeat this movement several times progressively stretching farther and farther each time. For the second part drop you chin to your chest, then slowly lift the chin and let your head drop back. Again repeat this movement stretching farther and farther each time.

SHOULDER SHRUG
Although the neck holds most of the tension the shoulder is directly connected and overflow stress rests on the shoulder as well. Place your feet approximately 18 inches apart and let your arms hang loosely to your side. Lift both shoulders into a tight shrug, as if trying to squeeze your neck. Hold this position for three to four seconds then relax allowing your arm to drop rapidly back to your side.

ELBOW IN THE EAR
With your left elbow raised and pointed upward, rest the fingertips of your left hand loosely atop you left shoulder. Crossing your other arm across your torso, clasp your side with your right hand. Raise your elbow as high as possible turning it slightly into your ear and hold for three to four seconds. Repeat same movement with the right arm. Repeat, several times, progressing the stretch each time.

TOE TOUCH
The hamstrings are prone to injury because of their location behind the usually more massive thighs, causing a muscular imbalance. With your feet closely together separated by only 6 inches---and legs straight, keeping your back fairly rigid, bend forward from the waist, allowing your arms to hang parallel to your legs. Continue the stretch until you feel the pull. Do Not Try To Touch your Toes unless you are able. Hold the stretch for seven seconds return to neutral position and then repeat again. These are only some suggested stretching exercises you may each have your own that you like but the important part is to remember to warm up those muscle and loosen them up before any rodeo event. Stretching only take a few moments but prevents a multitude of possible injuries in the future. Take the time to focus yourself and warm up those muscles, then hold on tight and rodeo hard.