Why your warm-up matters just as much as your horse’s
Horse riders are generally very good at thinking about their horse’s preparation — warming up slowly, managing workload, and being mindful of conditions.
But one thing is often overlooked: the rider’s body.
As a Chartered Veterinary Physiotherapist working in both human and equine medicine, Hannah Donnelly regularly sees the impact that rider stiffness, asymmetry, and fatigue can have on a horse’s way of going.
“Most of us arrive at the yard straight from work. Many riders have office-based jobs that involve long periods of sitting, which can leave hips, backs, and shoulders stiff before we even get on.”
When a rider’s body isn’t prepared, it doesn’t just affect comfort - it can directly influence the horse.
How rider stiffness affects your horse
Research has shown that rider asymmetry and stiffness can alter a horse’s movement, including changes to stride, balance, and the range of motion through the back. Studies have demonstrated that induced rider asymmetry can significantly affect equine locomotion and thoracolumbar range of motion when ridden (MacKechnieGuire et al., 2020).
The horse may:
- Struggle to move evenly
- Find bending more difficult on one rein
- Compensate through different areas of the body
Over time, this can place additional strain on the horse - particularly when work is increasing or conditions are more demanding.
Why a rider warm-up doesn’t need to be complicated
A warm-up for riders isn’t about stretching for long periods or doing anything strenuous.
Instead, the aim is to:
- Increase circulation
- Gently mobilise joints
- Prepare commonly tight areas for movement
A simple pre-ride warm-up routine
Head and neck mobility
Why it helps: Reduces neck tension and improves upper body suppleness, helping riders avoid holding stiffness through the reins.
Arm circles
Why it helps: Warms the shoulders and upper back, encouraging softer, more even contact.
Thoracic twists
Why it helps: Improves spinal mobility and symmetry through the torso.
Hip circles
Why it helps: Mobilises the hips — a key area for balance, seat, and effective leg aids.
Gentle lunge positions
Why it helps: Prepares the hips and thighs for time in the saddle, particularly after sitting during the day.
Warming down: helping your body recover
Just like horses, riders can experience delayed onset muscle soreness (DOMS) after exercise - especially when returning to riding after a break or increasing workload.
Research suggests that warming up can reduce the severity of DOMS, helping muscles cope better with exercise (Law & Herbert, 2007).
A gentle cool-down after riding can help riders:
- Reduce post-ride stiffness
- Maintain mobility
- Feel more comfortable for the next session
Simple post-ride mobility ideas
Head and neck stretches
Shoulder blade stretch
Cat–cow back movement
Gentle leg stretches
These don’t need to take long - even a few minutes can help maintain mobility over time
Consistency over perfection
Rider preparation isn’t about being perfect or adding another time-consuming task to your routine.
It’s about small, consistent habits that support your body - and in turn, your horse.
“Maintaining rider mobility helps support healthy joints, balanced movement, and clearer communication with the horse.”
Over time, these small decisions can make riding feel easier, more comfortable, and more consistent.
A note on safety
If you have any pre-existing injuries, pain, or medical conditions, always seek advice from a qualified physiotherapist or medical professional before starting new exercises.
Written with contributions from:
Hannah Donnelly — Chartered Veterinary Physiotherapist (Human & Equine)
References:
MacKechnie-Guire, R., MacKechnie-Guire, E., Fairfax, V., Fisher, M., Hargreaves, S. and Pfau, T. (2020)
The effect that induced rider asymmetry has on equine locomotion and the range of motion of the thoracolumbar spine when ridden in rising trot.
Journal of Equine Veterinary Science, 88, 102946.
Law, R.Y.W. and Herbert, R.D. (2007)
Warm-up reduces delayed-onset muscle soreness but cool-down does not: a randomised controlled trial.
Australian Journal of Physiotherapy, 53(2), pp. 91–95.
https://doi.org/10.1016/S0004-9514(07)70041-7