Riding with uneven shoulders in the sitting trot.
equestrian fitness
How uneven shoulders can affect your riding position.
Riders who suffer from uneven shoulders lack the structural engagement of the largest muscle group that runs across your upper back. The trapezius is responsible for your shoulder support in the saddle. Does one shoulder seem to be higher than the other when you’re riding? Do you notice a difference in your rein contact, feel crooked in the sitting trot, or snuggle to maintain an even upper-body position through turns and transitions? Your body’s mobility, strength, coordination, and existing movement patterns can all influence how you organize yourself on the horse.
If you have a muscular weakness in your shoulders, there’s going to be a collapse of upper body stability which can easily happen in turns and transitions. Women in general, tend to be weaker in their neck muscles, and horseback riders naturally overwork their neck muscles. This creates a structural problem in your position.
Use either free weights or resistance bands when doing a simple shrug. At BioRider Fitness, we train the rider’s body to better support the demands of riding. Understanding your asymmetries is a useful first step toward developing greater body awareness and control.
Shoulder alignment and symmetry exercise for riders.
The goal isn’t to force your shoulders into a perfectly symmetrical position. It’s to develop the mobility, strength, and arenas needed to recognize and manage how your body moves. Have ever asked yourself, “why are my shoulders uneven when riding a horse?”, or “Can exercises help improve shoulder symmetry?” Then you should try doing shoulder shrugs at least once a week.
Shoulder Shrug: A simple upper-back exercise
Start with 2-3 sets of controlled repetitions using a comfortable resistance. Increase gradually as your technique and tolerance improve. This is one exercise that helps increase symmetry in the muscles around the back of your neck and shoulders. There are many exercises that will help you correct shoulder asymmetry. You are invited to explore rider biomechanics and equestrian fitness programs available in BioRider Fitness.
Shoulder shrugs are one exercise that can help you practice controlled shoulder elevation and develop strength in the upper trapezius muscles.
How to perform the exercise:
1. Stand tall with your feet comfortably apart and your arms relaxed at your sides.
2. Hold light dumbbells if appropriate, or begin with no added resistance.
3. Slowly lift both shoulders toward your ears without forcing the movement.
4. Pause briefly at the top while keeping your neck comfortable.
5. Lower your shoulders slowly to the starting position.
6. Repeat with control, avoiding unnecessary tension in your jaw or neck.
90-Day Enhanced Riding Performance
6 Weeks to Core Endurance
5 Days to Active Mechanics
7 Days to Unlock The Position
