1st Pose – A stretch for the Flexors

With introductions to the Sassy F.L.A.B. rider bodywork out of the way I’d like to move on to some basic exercises found in this handbook that are quick to do and fit in between your basic routine.

This is the first exercise out of the SF handbook coming your way. (hoping to get one out every week or so) I have favorites that I’ll cover with you folks, you can always pick your own faves out of the handbook. For now, these freebies are for you to experiment with. -Always remember to stop if you feel pain of any kind-

The pose: Crouch

This is my all-around favorite. A chiropractor actually introduced me to this one. You may wish to do this pose in many places other than just the barn before you ride. I began this exercise when I was driving a lot. I learned to stop the car, get out and do this stretch to protect my lower back from car injury. It just plain feels good, and for me, feels therapeutic.


Find a solid fence post. Hold with both hands as you gently lower to a crouched position.  Rock back on your heels while holding yourself up using the post. Allow your hind end to lower as close to the ground as possible while reaching with straight arms to the post. As you breathe, allow your lower back to release deeper into the stretch.

Poses to stabilize the rider's body.

1st pose out of Sassy F.L.A.B. handbook

Benefits to your riding:

A good warm-up stretch, loosens the lower back, thus allowing the lengthening of the flexors and muscles of the leg (as found under the “Stretching the Flexors” in the SF handbook)

Location in Sassy F.L.A.B. handbook:

Chapter 4, Section 1 “Stretching the Flexors”

Disclaimer of Liability:
The author shall have neither liability nor responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained in this book. While the book is as accurate as the author can make it, there may be errors, omissions and inaccuracies.


Introduction to Sassy F.L.A.B.

After being asked many times to put together a program for riders using the bodywork exercises I use daily, I have finally come to the table with Sassy F.L.A.B. In a nut shell I have put together over 45 poses in a specific order that work to stabilize the rider’s body for the advanced levels of riding. This doesn’t mean you have to be advanced to do them, it means they will help you on your journey to becoming a rider working toward the advanced levels of your chosen discipline.

Surprising name at first. Who wants to associate themselves with flab!?!?! Knowing my students and myself, I knew a certain crowd could handle it. Laughing at our foibles is much more fun than stewing over them, or worse, being self conscience about them!

So, I decided to take a tongue in cheek approach to my rider bodywork program. It has little to do with actual flab and much more to do with specific parts of the body that I recommend riders evaluate and work to develop.

This is a bodywork program for riders. The program helps the rider identify 4 major areas of the body that effect the ride the most and then gives them a short program (under 15 minutes) to do just before they get on that works to stabilize those 4 areas. These four areas are as follows:

F: Flexors (hip flexors)

L: Legs (hamstrings, inner thigh)

A: Abdominals (all layers therein)

B: Back (upper back muscles)

Sassy F.L.A.B. Stability Poses for the rider
Four area’s that tend to be weak in many riders.

Once your area of F.L.A.B. has been identified, it is time to address the solution. The solution lies within three areas of athletic fitness.

S: Stretching

A: Body Awareness and Focus

S: Strengthening

In a nutshell, the weak areas of the rider are first identified, then the solution is the stabilizing strategy under all three categories of S.A.S. You will be stretching those areas, mentally engaging through “mind to body” techniques, and finally adding more challenging corrective exercises to improve your stability as a rider.



Stretching, Awareness and Strengthening Poses from Sassy F.L.A.B.

There are two inspirations for Sassy F.L.A.B. First the results I have seen in myself and riders after following the program. These results are stability in the saddle and an independent use of the aides along with a mental preparedness for the tasks at hand. Secondly, the need for a tool to prepare the rider for advanced work with an instructor. Being physically prepared allows them to benefit the most from instruction, thus saving them time and money. Too often I work with riders who simply are not fit enough to get through a lesson. If they would strengthen their bodies just 10% more, the effectiveness of the lesson would go a long way and they would expedite their learning.