Course Catalog

Ride Without Back Pain

Anna Bergenstrahle

Getting Started!
- First Things First: Releasing the Hip Flexor Group!
- Week One Exercises to Release the Hip Flexor Group: Days 1-3
- Week One Exercises to Release the Hip Flexor Group: Days 4-7
- Staying on Track – Week One
- RIDER MIND RE-SET TRAINING: Setting Your Goals
- Week One Exercises Days 1-3 with Scoliosis
- Week One Exercises Days 4-7 with Scoliosis
- Body Awareness
- At the office
- SI joint pain
- Sciatic Pain
Week Two: Spinal Alignment & Mobility
- How Does The Spine Work?
- Exercises for Spinal Alignment and Mobility Days 1-3
- Exercises for Spinal Alignment and Mobility Days 4-7
- RIDER MIND RE-SET TRAINING: Introduction to Imagery
- Week two with Scoliosis
- Daily Life (Doorway Routine, Slant Board Routine)
- A closer look at Pelvic Rolls
- Staying on track Week Two
Week Three: Spinal Alignment, Mobility & Stability
- What’s the Big Deal with Spinal Stability
- Week Three: Exercises for Spinal Alignment, Mobility and Stability Days 1-3
- Week Three Exercises for Spinal Alignment, Mobility and Stability Days 4 to 7
- Spinal Stabilizers – Some Variations
- Gait
- Help – my upper back always feels stiff (desk job?)
- RIDER MIND RE-SET: Importance Positive Self Talk
- How do we deal with set backs?!
- Are you Staying on Track Week Three?
Week Four: Adding in 3-D Hip Alignment, Mobility & Stability
- 3-D Hip
- New Lesson
- Exercises for 3-D Hip Alignment, Mobility & Stability
- Spinal Stability & Balance Exercises
- Stability Exercises using Balimo Chair, Wobble Board, Stability Ball and/or Balance Disc
- Feet and Ankles
- RIDER MIND RE-SET: Developing Conscious Competence!
- Daily Life Hacks
- Staying on Track Week Four
Week Five: Everything is interconnected: The Importance of Head and Scapular Alignment, Mobility and Stability for a Pain Free Ride
- The Importance of Head and Scapular Position
- RIDER MIND RE-SET: How our self talk affects our horses!
- How to schedule your exercise days!
- Exercises: Everything Is Connected
- Ankle Strength
- Adding To Our Pre-Ride Routine
- Checking in: Re-assessment
- Playing with the Stability Ball
Week Six: Taking it a step further: Cross-coordination and Balance
- Killer Rider Stability – Cross Coordination
- Exercises to challenge our cross coordination
- Challenge your core with Noel Fayette
Week Seven: Fine Tuning
- Winning Exercises!
- Adding on to our Pre-Ride Routine
- What exercises do YOU need to build into your program to be the best rider you can be?
Week Eight: We are on our way!
- Creating my own exercise routine
- Designing your own Exercise Menus
- Stepping it up: Cardio vascular workout the Tabata Way

Course Catalog

Ride Without Back Pain