the longe line. I now am going to share some special variations that take advantage of the rider not having the use of the reins to help balance. The same techniques for properly doing these exercises still apply. They are:

ask her horse to move forward into the walk, she should tie a knot in her reins and put the knot over the saddle horn. The rider should be able to do this without looking. Note: the rider is responsible in this lesson for keeping her horse out on the circle and for speed control through the use of her seat, leg, and voice aids. The helper can assist in keeping the horse on the circle by "tossing" the longe line towards him if he falls in.

The rider should start at the walk with her arms at her sides. Let the horse walk a few circles on the longe to allow the rider to feel comfortable being on the longe and not having any rein contact.

The next step is to extend the walk and begin the exercises. Here is a list of exercises the rider should try on the longe while the helper assists in critiquing her form.

Upper Body Rotations:
Do this exercise at the walk. Extend both arms straight out to your sides at shoulder height. Slowly twist at the waist so one arm extends in front while the other arm extends behind you. Then rotate so the opposite arm comes forward. You should feel a nice stretch in your torso. Tip: To do this exercise properly, the rider must continue to look straight ahead and relax her upper body. Her legs should stay relaxed with her hips moving with the horse, and her weight in the saddle. It is important not to twist the lower body or swing the legs in motion with the arms. The stretch we are looking for comes from keeping the lower body relaxed and in position while the upper body from the waist rotates.

Four-Point Arm Circles:
This exercise can be done at the trot. Ask your horse to pick up a trot and extend both arms straight out in front of you. Trot a few strides in this position to get the feel of trotting without rein contact. Keeping your left arm in front of you, bring your right arm up overhead. Hold this position for a few seconds, and then rotate the arm behind you with palm down. Hold. Rotate the arm down to your side. Hold, and then return it to the starting position in front of you. Now repeat this sequence with the left arm, keeping the right arm straight out in front of you. Tip: This exercise is more challenging because the horse's movement at the trot requires the rider to keep her balance by putting more weight in her seat. The rider should take her time and continue breathing to help her relax.

Double Arm 2-Point Stretches:
Starting with both arms in front of you, stretch both arms overhead and hold. Now slowly drop both arms down and hold them behind the saddle with palms facing backward. Keep the shoulders back. Repeat for several repetitions.

Are you ready for more challenge? For the next set of exercises, drop your stirrups, but keep your toes up and heels down! If you feel less secure, adjust your shoulders further back so your seat stays in closer contact with the saddle.

Hands Behind the Back:
Trot a circle without stirrups and with your hands dropped down behind you. Hold this position for several strides, and then bend the elbows and bring the hands up so they are clasped behind the small of your back. Trot a few strides in this position.

Shoulder Rotations:
While continuing to trot without stirrups, bring the elbows up and touch the top of your shoulders with your fingertips. First, using the right arm, keep contact with the top of the shoulder, and rotate the shoulder to make medium-sized circles clockwise with the elbow. Do several circles rotating the right shoulder, and then repeat the exercise with the left shoulder.

Shoulder Shrugs:
While continuing at a trot without stirrups, shrug both shoulders up as if pulling them up to your ears. Hold this stretch for a few seconds, and then relax the shoulders down. As you pick up your shoulders, breathe in through your nose. As you release them down, exhale out through your mouth.

Arms Up and Down:
Still continuing at the trot without stirrups, bring both arms up overhead and breathe in. Hold for a few seconds and strides. Then, exhale and bring both arms down to your sides as you relax them.

As we continue to add to the repertoire of exercises, remember to be creative as you do them. Mix and match them to develop your own personal warm-up and flexibility routine.

Here is a sequence of upper body exercises that will add more challenge to your stretching routine. Do these exercises at an extended posting trot. This adds some degree of difficulty because the horse's greater movement challenges the rider to keep her balance and position. It helps to build the rider's skills for future exercises at the canter or lope.

Arms on Hips-Posting Trot:
While at the normal trot, place your hands on your hips. Pick up your stirrups without looking. Extend the trot or jog. Pick up a posting trot and place both hands on the hips. Make several longe circles as you continue to post.

Arm Extensions-Posting Trot:
Add a little more challenge to the last exercise by continuing at the posting trot and extending your arms out at your sides for several strides. Now bring them forward in front of you as you continue to post. Then bring them back out to the side again.

Arm Circles-Posting Trot:
Continue posting at an extended trot and extend your arms out to your sides. Look to the inside of the circle at the helper. Make small clockwise arm circles at shoulder height with both arms. Do several strides of this exercise. Now drop the arms down to the sides. Finish this set of exercises by looking to the outside to stretch the head and neck, and then look back to the inside. Continue several repetitions of these neck stretches. They should feel good and relax any tension you may have built up in your neck.

Here is a little test to see how effective these exercises have been at improving your balance, position, and confidence. While still on the longe line, try sitting your horse's extended jog or trot. Do you feel that you are sitting better, meaning more balanced than when you first started the lesson? Do you feel more relaxed in your upper body and better able to move it independently from the lower body? Do you feel more confident and secure in your position? If you continue to work on these exercises, I guarantee you will build these important skills.

My book Head to Toe Horsemanship has even more exercises that will help you improve your position and balance. To order it or other instructional materials, please visit my website at www.lynnpalm.com or call 800-503-2824.