Heels
Down
© 2006 Cherry Hill
www.horsekeeping.com Dear
Cherry:
My riding teacher keeps telling me to
keep my heels down and it's hard- do you have any recommendations of exercises
I could do off the horse to lengthen my leg and help with this problem? K
Hi K:
Here
are 3 of my favorite exercises to help you get your heels down and develop a long,
secure leg for riding: Hamstring
stretch - to lengthen the large muscles at the back of the thigh for
a deep seat and long leg. Stand keeping one leg straight. Bend the other leg at
the knee and move its foot around the front to the outside of the other foot.
Bend at the waist and reach for the floor. You will feel the "burn"
at the back of your straight leg.
Lunge - to strengthen
the quadriceps and stretch the gastrocnemius and Achilles tendon. Place one foot
2 feet ahead of the other. Bend the knee of the front leg, keeping the back leg
straight and the back heel on the floor. Hold your arms out to your sides, horizontal
to the floor, keeping your back straight. You should feel a strengthening in the
quadriceps of the front leg and a stretch of the gastrocnemius and Achilles tendon
of the back leg. Repeat with other leg.
Calf stretch
- to stretch your gastrocnemius and Achilles tendon in order to help you ride
with a long leg and low heel. Stand with your knees straight and the balls of
your feet on the edge of a 2-4-inch step. Let your heels stretch down. Hold five
seconds. Rest or raise above the step on your toes.
Good luck and keep
taking your lessons. 
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