Course Catalog

Ride Without Back Pain

Anna Bergenstrahle

Getting Started!
- First Things First: Releasing the Hip Flexor Group!
- RIDER MIND RE-SET TRAINING
- Week One Exercises to Release the Hip Flexor Group: Days 1-3
- Week One Exercises to Release the Hip Flexor Group: Days 4-7
- How do I make sure I have the right alignment when I am doing the exercises?
- Body Awareness
- At the office
- Scoliosis
- SI joint pain
- Sciatic Pain
- How did this happen to me?
- Staying on Track – Week One
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
- Setting Your Sights On The Goal
- 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?)
- Commitment to Conscious Competence
- 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
- 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
- Mindset: You Can Do This!
- 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
- 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
Fine Tuning
- Winning Exercises!
- Adding on to our Pre-Ride Routine
- Bonus: What makes the difference between not disturbing the horse’s balance to helping the horses’s balance?
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