Why I Don’t Promote No Stirrups November

As a rider physio, I often work with riders on the mechanical horse (rider simulator) with no stirrups to address and improve various aspects of their riding technique. One of the key areas we focus on is the pelvic position and movement, which is vital for ensuring that riders can move with the horse rather than bouncing or becoming stiff in the saddle. This work involves targeting asymmetries and teaching riders to use their bodies more effectively to avoid unequal movements that lead to discomfort and inefficiency while riding. However, this is very different from what many may think of as "no stirrups work."

The Drawbacks of No Stirrups November

No stirrups riding can be a valuable tool in a rider’s training routine, but it’s something that should be approached with caution. The idea behind No Stirrups November is appealing to many riders: ride without stirrups for a whole month to strengthen your legs and improve balance. However, this can be a dangerous practice, especially when not done with the proper foundation in place.

Why?

Many riders simply don’t have the body awareness, mobility, flexibility, and core strength needed to maintain a neutral pelvis and spine when riding without stirrups, particularly when the horse is moving. Even when stationary, it can be challenging for many riders to hold the correct posture, let alone while the horse is in motion. Trying to ride without stirrups in an unstable position can lead to bad habits, such as gripping with the thighs, tilting forward, or bouncing in the saddle, all of which can cause discomfort for both the rider and the horse.

When these bad habits set in, they don’t just affect your riding—they can have long-term consequences for your musculoskeletal health. Gripping or tilting can result in muscle strain, lower back pain, and even spinal misalignment. And it’s not just the rider who suffers—the horse can also feel the rider's instability, which can affect the quality of the ride and can lead to bouncing around on their back.

The All-or-Nothing Approach of No Stirrups November

Another concern with No Stirrups November is the all-or-nothing mentality that it can encourage. Riders may think that the more time they spend in the saddle without stirrups, the better they will become. The reality, however, is that simply spending more hours without stirrups won't improve anything if the rider doesn’t have the strength, control, or understanding of how to sit properly and move with the horse.

To truly improve as a rider, it’s essential to have the foundation in place first. You need the control to maintain a neutral pelvis, the flexibility to move with the horse, and the core strength to keep your body aligned during all phases of riding. Without these foundational skills, no amount of stirrup-

less riding will help you progress effectively.

A Better Approach: Build Your Foundation, Then Progress

Instead of focusing on No Stirrups November as a challenge, I recommend a more individualized and progressive approach to riding. Start by working on the foundational skills: building core strength, improving flexibility, and learning how to sit correctly in the saddle. Once you’ve established those skills, you can begin to work on more advanced techniques, like moving with the horse and gradually introducing no stirrups work.

This way, you can ensure that when you do practice no stirrups riding, you’re doing so with control, proper alignment, and an understanding of how your body is moving. It’s not about how long you can ride without stirrups—it’s about developing the strength, awareness, and control to do so safely and effectively.

If you're ready to build the solid foundation you need to improve your riding, consider signing up for my Rider Physio Video Subscription. With targeted exercises, tutorials, and expert guidance, you’ll begin to work on the essential core control, mobility, and posture necessary for effective riding. Start building the right habits and strength today, so you can progress confidently and safely as a rider.

Book Your Rider Physio Session on the Mechanical Horse in Cheshire

If you want personalized guidance to work on your riding position, mobility, and core strength, consider booking a Rider Physio session on the mechanical horse in Cheshire. During your session, we will assess your pelvic alignment, movement patterns, and core control, addressing any asymmetries that may be affecting your riding. We’ll work on exercises to improve your riding mechanics, helping you move with the horse more effectively and with less effort.