{"id":18170,"date":"2025-06-13T21:44:12","date_gmt":"2025-06-13T21:44:12","guid":{"rendered":"https:\/\/dressagetoday.com\/?p=18170"},"modified":"2025-06-18T18:03:54","modified_gmt":"2025-06-18T18:03:54","slug":"adult-amateurs-use-biomechanics-to-improve-balance-and-communication","status":"publish","type":"post","link":"https:\/\/dressagetoday.com\/instruction\/adult-amateurs-use-biomechanics-to-improve-balance-and-communication\/","title":{"rendered":"Adult Amateurs: Use Biomechanics to Improve Balance and Communication"},"content":{"rendered":"\n<p>Understanding rider biomechanics is a crucial component to your success in dressage. To correctly influence your horse, you must learn how to position your limbs and stabilize your core to best go with his movement. USDF medalist and <a href=\"https:\/\/dressagetoday.com\/category\/podcast\/\">Dressage Today Podcast<\/a> cohost <a href=\"https:\/\/dressagetoday.com\/author\/stephany-fish-crossman\/\">Stephany Fish Crossman<\/a> is a master of helping her students understand biomechanics in order to improve communication with their horses.<\/p>\n\n\n\n<p>In her <a href=\"https:\/\/www.equestrianplus.com\/search?q=stephany%20fish%20crossman%20adult%20amateur\">video series<\/a> on <a href=\"http:\/\/equestrianplus.com\">EQUESTRIAN+<\/a>, she evaluates an adult amateur riding an upper-level Lusitano to help improve her position, balance and aids by focusing on the weight of her thighs in the saddle, the weight of the her feet in the stirrups and the aim of her sternum. <\/p>\n\n\n\n<p>In Part 1 of this two-part series on biomechanics, Fish Crossman provides hands-on advice that all adult amateurs can utilize to improve communication with their dressage horses.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-balance-your-weight-between-thighs-and-stirrups-with-biomechanics\">Balance Your Weight Between Thighs and Stirrups with Biomechanics<\/h2>\n\n\n\n<p>\u201cWe can see that Cindy wants to ride off the back of her body, which is a pretty typical place to be in dressage as and adult amateur. And she\u2019s pushing with her seat, so she\u2019s using her condiment aid, which we\u2019ll revisit later, and overall she\u2019s more attached to the back of her body than the front.<\/p>\n\n\n\n<p>\u201cAs she goes into the rising trot, we can see that her knee is pretty open. She\u2019s trying not to push into the stirrups but it\u2019s hard because if I were to divide her in half from the front to the back, the majority of her weight is in the back half of her body\u2014through the back of her shoulders and seat through her hamstrings. So, that\u2019s going to travel down into her heels and the back of her legs and pushes the stirrups forward. And she\u2019s using her reins in a manner to help her balance on the horse.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-vimeo wp-block-embed-vimeo wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Stephany_1\" src=\"https:\/\/player.vimeo.com\/video\/1093221943?dnt=1&amp;app_id=122963\" width=\"800\" height=\"450\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\"><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Click <a href=\"https:\/\/www.equestrianplus.com\/videos\/adult-amateur-rider-biomechanics-stephany-fish-crossman-part-01\">here<\/a> to watch the full episode.<\/figcaption><\/figure>\n\n\n\n<p>\u201cAfter we shorten Cindy\u2019s stirrups a hole, I want her to think about maintaining a nice bend at the back of her knee so her legs make an arrowhead shape, meaning there\u2019s any even amount pointing down and up at the same time.<\/p>\n\n\n\n<p>\u201cI ask Cindy to stand up in her stirrups in order to completely take her thighs off the saddle to help her feel what it&#8217;s like to have 100% of her weight in her feet. Then, I ask her to sit back down, rotate her thighs inward and lift her feet in the stirrups to allow the weight to come up into her thigh until she feels her stirrups dangling on her feet so get a sense of how it feels have 100% of her weight in her thigh.<\/p>\n\n\n\n<p>\u201cNext, I ask her to put 50% of her weight back into her stirrups. Imagine that your stirrups are coming up to meet your feet as much\u2014if not more than\u2014your feet are pushing down in the stirrups. It\u2019s a little bit different way of looking at things, but because the stirrups become part of Cindy\u2019s balance, I want to start here.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-vimeo wp-block-embed-vimeo wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Stephany_2\" src=\"https:\/\/player.vimeo.com\/video\/1093222216?dnt=1&amp;app_id=122963\" width=\"800\" height=\"450\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\"><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Click <a href=\"https:\/\/www.equestrianplus.com\/videos\/adult-amateur-rider-biomechanics-stephany-fish-crossman-part-01\">here<\/a> to watch the full episode.<\/figcaption><\/figure>\n\n\n\n<p>\u201cIf your sternum is not engaged, then your chin tends to jut out. To bring your chin in, you need to push your sternum out and this will also help you engage your lat muscles better. You shouldn\u2019t lean back into your lats\u2014you want to balance forward and backward between them. <\/p>\n\n\n\n<p><strong>\u201cIf you\u2019re not certain what right feels like just yet, let it go wrong so you at least have something compare and contrast with.<\/strong> As you\u2019re working to find the right position, think about engaging your abs so you don\u2019t get heavy in your butt and squeeze your glutes. The glutes end up taking over a large portion of the work for a lot of riders. As much as we give them credit for, our glutes don\u2019t hold us in the saddle the way some people think they do.<\/p>\n\n\n\n<p>\u201cAim your sternum toward your horse\u2019s third cervical vertebra and explore this concept as you\u2019re walking. Does your sternum stay aimed there or does it change depending on the different phase of the walk? Most riders find it moves up and down, which is not staying the same. So challenge yourself to imagine boring a hole through the third vertebra and never letting it come off as you walk. This might require some mental effort, but if you&#8217;re dedicated to doing it, you\u2019ll be able to keep your thighs attached at the front.\u201d<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-biomechanics-to-access-different-muscle-groups\">Biomechanics To Access Different Muscle Groups<\/h2>\n\n\n\n<p>\u201cAs we go back to rising trot, I want Cindy to get crazy about pushing her heels back, making sure they\u2019re pushing out so she doesn\u2019t inadvertently pop him with the spur. Once she pushes her heels back and out, you can clearly see how her hip opened up more. That\u2019s what we\u2019re looking for.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-vimeo wp-block-embed-vimeo wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Stephany_3\" src=\"https:\/\/player.vimeo.com\/video\/1093222826?dnt=1&amp;app_id=122963\" width=\"800\" height=\"450\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\"><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Click <a href=\"https:\/\/www.equestrianplus.com\/videos\/adult-amateur-rider-biomechanics-stephany-fish-crossman-part-02\">here<\/a> to watch the full episode.<\/figcaption><\/figure>\n\n\n\n<p>\u201cNext, I ask Cindy if she&#8217;s abducting versus pinching at the knee? Here her sternum is doing brilliantly, but her glutes want to get tight, which pulls her into the back of her body. She needs to think about keeping her seat wide and soft and her heels back.<\/p>\n\n\n\n<p>\u201cIt\u2019s important understand isometrics versus kinetics here. Isometrics happen without a lot of other things going on, so it doesn\u2019t look like there\u2019s any motion, but there\u2019s energy going on. With kinetic energy, there\u2019s active motion going on.<\/p>\n\n\n\n<p>\u201cI provide resistance against Cindy&#8217;s legs with my hands against so she learns how to access the different parts of her legs.<strong> Visualize your thighs as having an outside, inside, front and back. You want to learn how to use the whole muscle group equally\u2014not pinching with the knee or any other part of your leg.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-vimeo wp-block-embed-vimeo wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Stephany_4\" src=\"https:\/\/player.vimeo.com\/video\/1093223371?dnt=1&amp;app_id=122963\" width=\"800\" height=\"450\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\"><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Click <a href=\"https:\/\/www.equestrianplus.com\/videos\/adult-amateur-rider-biomechanics-stephany-fish-crossman-part-02\">here<\/a> to watch the full episode.<\/figcaption><\/figure>\n\n\n\n<p>\u201cSo in the resistance exercise, when Cindy tries to push her legs against my hands, she&#8217;s just overpowering and exhausting herself at the same time. You have to realize that you\u2019re on a constantly moving animal, so there&#8217;s no one thing you\u2019re going do. You\u2019ve got to do, do, do lots of little things. So think about all those tiny motions. Then it doesn\u2019t get your glute muscles and prevents creating tension in your back.&#8221;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-for-more\">For More:<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can watch Stephany Fish Crossman&#8217;s full series on biomechanics for adult amateur dressage riders, click <a href=\"https:\/\/www.equestrianplus.com\/search?q=stephany%20fish%20crossman%20adult%20amateur\">here<\/a>.<\/li>\n\n\n\n<li>For her advice on biomechanics for upper-level and grand prix dressage riders, click<a href=\"https:\/\/www.equestrianplus.com\/search?q=stephany%20fish%20crossman\"> here<\/a>.<\/li>\n\n\n\n<li>And don&#8217;t miss her insightful interviews and expert tips on the Dressage Today Podcast <a href=\"https:\/\/dressagetoday.com\/category\/podcast\/\">here<\/a>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-about-stephany-fish-crossman\">About Stephany Fish Crossman<\/h2>\n\n\n\n<p><strong>Stephany Fish Crossman<\/strong> began riding as a young girl in Maine and by 18, she discovered dressage and left college to join Michael Poulin as a working student. After a successful management career in Florida\u2019s hospitality industry, working for large and small animal veterinarians and grooming for Jane Savoie, she attended the now defunct International Academy of Equestrian Studies in Warendorf, Germany, where she graduated with her National Trainer Certificate. She&#8217;s also a USDF bronze and silver medalist as well as one of only nine accredited coaches for Mary Wanless\u2019 Ride With Your Mind Biomechanics System in the U.S.  She is currently based in Brooksville, Florida.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stephany Fish Crossman evaluates an adult amateur to explain how rider biomechanics are key to a successful partnership with your dressage horse.<\/p>\n","protected":false},"author":4059,"featured_media":18171,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[117,101,91,120,104],"tags":[620,330,606,6347,6346,6348,6193,977,6034],"class_list":["post-18170","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-first-level","category-how-to","category-instruction","category-introductory-level","category-training-level","tag-adult-amateur","tag-adult-amateur-dressage-rider","tag-adult-amateur-lifestyle","tag-articles-with-stephany-fish-crossman","tag-biomechanics-for-dressage-riders","tag-correct-dressage-position","tag-equestrian-2","tag-rider-biomechanics","tag-stephany-fish-crossman"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v27.6) - 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