Why You Actually Have to Move Your Joints and Be Supple to Be Still as a Rider

When you watch a skilled dressage rider glide gracefully through a test, their upper body seems serene and still, as if the horse were effortlessly carrying them without interruption. However, this apparent stillness is an illusion, as dynamic harmony is achieved through micro-movements and supple joints working in unison with the horse.

The paradox of being "still by moving" is one of the great secrets of dressage. Achieving this state requires conscious effort, body awareness, and deliberate training. In this article, we’ll dive deep into the biomechanics of riding, explain why suppleness is the key to true stillness, and offer practical tips to improve your body awareness and effectiveness as a rider.

 

The Illusion of Stillness: Understanding Dynamic Balance

To the untrained eye, a rider performing a Grand Prix test appears to sit immobile, with a perfect posture and no visible disruptions. This stillness, however, is not the absence of movement, it’s actually the result of micro-adjustments that keep the rider in balance with the horse.

When a horse moves, its back, shoulders, and hindquarters oscillate in three dimensions: forward and back, side to side, and up and down. If a rider were genuinely still (rigid and unmoving) they would bounce and jar with every stride, throwing off the horse’s rhythm. Instead, an effective rider allows their body to absorb and mirror these movements through subtle joint flexibility.

 

The Biomechanics of Riding

1. Your Joints Are Shock Absorbers

Think of your body as a system of interconnected levers and shock absorbers. Your ankles, knees, hips, spine, shoulders, and even elbows all play a role in cushioning and adapting to the horse’s motion. If these joints are stiff, the energy from the horse’s movements has nowhere to go but up into your body, creating tension and instability.

2. Core Stability + Joint Mobility = Harmony

Core stability allows you to maintain an upright, balanced position while your joints remain mobile enough to flow with the horse. A weak core leads to over-reliance on your hands, legs, or seat for balance, while excessive rigidity in your core prevents the necessary micro-movements required to stay connected to the horse.

 

Why Suppleness Is Key

1. Connection Through Movement

The essence of dressage lies in maintaining an elastic connection with the horse. If you’re stiff, you create resistance in the reins, seat, or legs, disrupting the flow of energy. Suppleness allows your body to stay engaged and soft, enabling the horse to move freely under you.

2. Aids That Whisper, Not Shout

Stillness through suppleness also enables you to give imperceptible aids. When your joints and muscles are relaxed yet toned, you can apply subtle shifts of weight, leg pressure, or rein adjustments without overwhelming the horse or breaking the harmony.

3. Symmetry and Balance

Suppleness allows you to adapt to asymmetries in both your own body and your horse's. For example, if your horse has a weaker left hind leg, your ability to adjust subtly on the left side can help encourage balance without overcompensation.

 

Common Misconceptions About “Stillness”

1. “I just need to sit still and hold my position.” Holding your position rigidly prevents your body from absorbing the horse’s motion, leading to tension and a bouncing seat.

2. “If I grip tightly, I’ll be secure in the saddle.” Gripping with your thighs or knees creates tension, blocking the horse’s back and limiting their freedom of movement.

3. “My hands must stay completely motionless.” Keeping your hands "still" requires a supple elbow, shoulder, and wrist that move fluidly with the horse’s head and neck.

 

Practical Steps to Achieve Supple Stillness

1. Develop Awareness of Your Body

• Video Analysis: Watch videos of yourself riding to identify areas of stiffness or excessive movement.
• Mirror Work: Practice posture and alignment exercises in front of a mirror to ensure you’re symmetrical.

2. Strengthen Your Core

• Pilates or Yoga: These disciplines enhance core strength and flexibility, helping you maintain balance without rigidity.
• Plank Variations: Incorporate planks, side planks, and dynamic core exercises into your fitness routine to develop stability.

3. Improve Joint Mobility

• Ankle Rolls: Keep your ankles mobile to allow your heels to absorb shock.
• Hip Openers: Stretch your hip flexors and inner thighs to sit deeply in the saddle.
• Thoracic Spine Mobility: Practice cat-cow stretches and thoracic rotations to keep your upper body relaxed and responsive.

4. Practice Off the Horse

• Swiss Ball Exercises: Use a Swiss ball to mimic the horse’s movement and practice balance.
• Foam Rolling: Release tension in your muscles with foam rolling or massage therapy.
• Tai Chi or Feldenkrais Method: These practices promote body awareness and supple movement.

5. Work on Symmetry

• Identify Your Asymmetries: Work with a coach or physiotherapist to address any imbalances in your posture or riding.
• Ride Without Stirrups: This can help you feel how your body moves with the horse and highlight areas of stiffness.

6. Focus on Breathing

• Deep, rhythmic breathing encourages relaxation and helps prevent tension from building in your body.

Exercises to Build Suppleness While Riding

1. Walk Without Stirrups

Feel the horse’s motion and allow your hips to swing naturally with the horse’s back.

2. Rising Trot Without Stirrups

Develop independence in your seat and legs, and ensure your joints are absorbing the motion.

3. Shoulder Circles

While riding, roll your shoulders forward and backward to release tension and improve upper-body flexibility.

4. Half-Seat Transitions

Practice moving in and out of a light seat position to improve balance and joint flexibility.

5. No-Rein Exercises

Drop your reins and ride using only your seat and legs, focusing on maintaining your balance and following the horse’s movement.

 

The Ultimate Goal: Unity with Your Horse

Suppleness is not just about technical skill; it’s about building a deeper connection with your horse. A supple rider can adapt to the horse’s needs, supporting them through moments of tension or imbalance without interfering. This dynamic stillness creates a partnership where horse and rider move as one, embodying the art and grace of dressage.