Exercise Page

Helicopter

Nicky Caden Rider Exercise Library | Empowering Riders Through Technology

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Exercise Overview

Useful For

One shoulder consistently sitting higher or lower than the other
One shoulder travelling further forwards or backwards
Rider appearing twisted even after shoulders are repositioned
Ribcage being left behind when the rider turns
Collapse through one side of the waist
Rider tipping rather than rotating
Different useful rotation left compared with right
Upper body moving as one rigid block
Difficulty keeping ribcage organised over pelvis
Pelvis rotating with shoulders to manufacture more range
Loss of trunk organisation when arms move away from the body
Difficulty returning smoothly to centre after a turn
Bracing or breath-holding when trunk demand increases

Purpose

Taking the arms out to the side makes shoulder organisation easier to see and clarifies whether rotation comes through the ribcage or from compensation such as tipping, collapsing, pelvis movement, or arm-reaching.

A light pole held in front increases demand on trunk organisation while the rider keeps the ribcage over the pelvis. It quickly reveals pole-drop, shoulder push, tipping, and pelvic compensation patterns.

The weighted pole is not for strength training. It is used to increase organisational demand and reveal controllable range rather than maximal range.

Key Coaching Principle

Position is what we see; organisation is what creates it. The shoulders show the change, but ribcage and pelvis determine whether movement is useful and transferable. The biggest range is not always the best range.

What the Exercise Can Encourage

Ribcage-led rotation instead of arm-led reaching

Shoulder line control with trunk stability

Transferable organisation for circles, transitions and canter

What This May Change

Improves rider ability to rotate through ribcage while keeping seat-bone availability, reducing tipping and pelvic compensation, and improving shoulder symmetry under movement demand.

What the Rider May Feel

More even shoulder line, clearer left-right turning differences, better trunk support without bracing, and a more controlled return to centre after each turn.

Choosing the Equipment

No equipment for basic Helicopter arms

Unweighted pole for introduction

Light or slightly weighted pole for progression

Mirror reference optional for early awareness, then removed

Equipment Choice

Use only light load and maintain form quality. If load changes organisation, reduce weight or return to no-pole version.

Set Up

Begin at halt on stationary simulator without immediately repositioning shoulders.
Observe baseline: shoulder line, ribcage over pelvis, seat-bone availability, and head alignment.
Ask rider what they feel versus what is observed.
Move to Helicopter arms at shoulder height with soft elbows and relaxed shoulders.
Rotate slowly left-right through centre using ribcage-led movement.
Progress to pole only when basic organisation remains controlled.

Transfer Safety

Pole work is for simulator/off-horse use. Do not take weighted pole onto horse. Stop if pain, dizziness, numbness, or loss of balance occurs.

Method

Key Movement Principle

Rotate through a controllable ribcage-trunk range while keeping shoulders soft, pole level (if used), both seat bones available, and pelvis organised underneath rather than rotating to manufacture range.

Stage 1-2: Baseline and Helicopter Arms

Establish baseline posture and then raise arms to shoulder height to expose shoulder-line organisation and compensations.

Do not over-correct before observing
Use arm line to reveal asymmetry
Keep elbows soft and shoulders relaxed

Stage 3-4: Slow Rotation and Useful Range

Rotate left and right through centre slowly. Keep movement ribcage-led and avoid reaching with one arm or tipping for extra range.

Keep both seat bones available
Turn without tipping or collapsing waist
Only go as far as organisation stays controlled

Stage 5: Return-to-Centre Control

Treat return-to-centre as an active phase with equal control, not a reset.

Watch overshoot, twist, or drop on return
Match quality both directions
Maintain breath and shoulder softness

Stage 6-7: Add Light Pole and Walk

Introduce a light pole centrally. Maintain shoulder line and ribcage-over-pelvis organisation, then progress to quiet walk.

Keep pole level
Do not lean back to counterbalance
Reduce range if pole control is lost

Stage 8+: Progress and Transfer

Increase movement demand carefully, then remove pole and transfer same organisation back to rein contact in circles, transitions and canter.

Increase demand, not movement size
Reproduce organisation without pole
Use transfer in specific ridden tasks

Coaching Cues

Take your ribs with you.
Let your shoulders follow your ribcage.
Keep both seat bones underneath you.
Turn without tipping.
How far can you turn and still stay organised?
Only go as far as you can keep the pole level.
Can your ribs turn while your pelvis still follows movement underneath?
Control the return to centre.
Keep shoulders soft and breathing steady.

What the Coach Should Observe

Shoulder Line and Arms

One shoulder higher/lower
One shoulder forward/backward
One arm drops or reaches further
Pole end drops under load

Ribcage, Trunk and Pelvis

Ribcage rotating versus trunk tipping
Waist-side collapse
Pelvis rotating to manufacture range
Seat-bone availability through turn

Control, Breathing and Return

Breath-holding or bracing
Uneven return to centre
Loss of organisation as pace increases
Ability to reproduce organisation with reins

Questions for the Rider

Do your shoulders feel level before you start?
Can you feel whether your ribs are turning or your body is tipping?
Where does control change from useful movement to compensation?
Can you keep the pole level both directions?
Can you return to centre smoothly without bracing?

Before and After Reassessment

Reassess in normal rein position and ridden tasks: circle quality, shoulder stability, contact evenness, canter organisation, and transition smoothness. Confirm transfer of ribcage-led control without pole.

Success Markers

Rider identifies shoulder level with less external prompting
Rotation comes from ribcage rather than arm reach
Both seat bones remain available through useful range
Pelvis does not rotate to manufacture movement
Pole remains level through controlled turns
Rider recognises compensation threshold
Return to centre is smooth and controlled
Shoulders remain soft with pole progression
Trunk stays organised without breath holding
Organisation transfers back to reins in circles and canter

Important Coaching Considerations

Use only light weight; this is not strength training.
Do not chase maximum rotation.
A level pole alone is not proof of good organisation; keep observing pelvis and breathing.
Do not force symmetry; compare strategy and movement quality.
Maintain soft shoulders and avoid locked elbows.
Progress pace only when secure and diagnostically useful.
Goal is transferable riding organisation, not a static picture.