Horse Sense

Stretching (Part II)... 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�fs ability to tolerate stresses with a reduced level of strain. Not all the recommended exercises are easy and if you�fre 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.

STRADDLE STRETCH
This exercise stimulates circulation throughout the body. It works out various muscles, stretching the spine for greater flexibility while firming the buttocks and inner thighs (and we all like that).

With your feet shoulder width apart, arms straight and hands clasped together behind your back, bend your body back from the waist. Slowly raise your body upright, lifting your arms at the same time, and bend forward while continuing to lift and rotate the arms until you are bent as far forward as possible and your arms are angled straight up behind your head, pointing to the sky. Now unclasp your hands and bring them around to the front. Clasp your hands again and with slightly bent knees bend at the waist and pull your arms between your legs until your hands are past your knees. Tense your abdominal and buttocks muscles and continue to force your arms back further. Hold for seven seconds.

SIDE WINDER
Seated on the floor, stretch your legs their widest without bending them. Raise your arms above your head with your elbows slightly bent. Without rotating your hips, turning only from the chest and shoulders, swivel your torso towards your tight thigh. Bending forward, stretch your arms as if to clasp your right foot. Lean your whole torso closer to your thigh and keep reaching for your foot, moving beyond it if possible. Return to the original position and repeat on the other side.

PRAISE THE HEAVENS
Kneeling on the floor with your knees together, sit with your buttocks on the ground, your feet just slightly wider than your hips. Slowly arch your back backwards, using your elbows for support. Lean backwards as far as you can to contemplate the heavens and picture that ride you're about to take. Pause, holding the position, sucking in your abdominal muscles and tighten your buttocks. Slowly raise yourself in fluid, not bouncing movement. Repeat and hold for a longer period. Repeat three to four time extending your hold with each repetition.

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. .