Pre-ride Dynamic Stretches for riders
Generally tacking up the horse will get your heart going, but these are great for stretching off the horse. All of these are less than 4 minutes, and you definitely don’t have to do all of them!
Trunk Rotation (0s): Strength in the trunk is one of the best ways to keep from collapsing the hip, especially in lateral movements, so it’s good to warm up that area :)
Arm Circles (16s): Great for warming up the shoulders and loosening up the joint to get those shoulders back
Leg Swings (41s): Warming up the hip joint and stretching down the front of the quad, all important for your length of leg
Leg Crossovers (1m18s): Again warming up that whole hip area and also switching on the glutes in the abduction phase
Leg Side Kicks (1m53s): Again warming up the hit joint and trying to get a bit of power involved too. They combine the actions of Closing The Gate (below) and your crossovers, but is a tad harder.
Close the Gate (2m22s): This is a hip opening exercise :)
Lunges with Trunk Rotation (2m52s): This does a bit of everything, you get some hip and quad stretch in the lowest phase of the lunge, balance practise, muscle use and warmup and then your trunk rotation too.
If I had to narrow it down to four, if you’re first starting I would go with your Trunk Rotation, Arm Circles, Leg Swings and Closing the Gate. If you’re more advanced then I would say your normal Trunk Rotation because it’s so physical, Arm Swings, Leg Side Kicks and your Lunge with Trunk Rotation.
These all work post-exercise to distribute lactic acid and make you less sore for the next day, too!
Hope this is helpful :)