Exercise Page

Pelvic Organisation with Peanut Ball or Sponge

Nicky Caden Rider Exercise Library | Empowering Riders Through Technology

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Exercise Overview

Useful For

Difficulty identifying the seat bones
Restricted pelvic movement, reduced hip adaptability and difficulty allowing the hips to open and close with the movement
Uneven loading through the seat or consistently sitting heavier on one side
Depth achieved through effort rather than organisation
Holding or gripping through the front of the hips, thighs or gluteal muscles
Difficulty allowing the pelvis to move through neutral
Difficulty following the horse or simulator movement
Poor ribcage organisation over the pelvis
Excessive dependence on the stirrups for stability
Organisation deteriorating as gait, pace or demand increases

Purpose

This exercise increases sensory information beneath the rider's pelvis. Sitting slightly raised on the ball or sponge changes the rider's relationship with the saddle and can make the seat bones, pelvic movement, hip-joint response and pressure changes easier to recognise.

The aim is not to force the rider into a fixed or perfectly equal position, or to encourage the rider to drive the pelvis. The exercise gives the rider a clearer internal picture of how the pelvis, hips, ribcage, legs and feet are organised so that the pelvis can follow the movement and the hip joints can open and close without gripping.

Key Coaching Principle

The equipment creates awareness. It should help the rider soften, move and organise more clearly. It should not be used to push the rider into position or make them hold themselves still.

What the Exercise Can Encourage

Greater Pelvic Awareness

The additional pressure and movement beneath the seat can increase awareness of each seat bone, differences between the two sides and the way the pelvis responds to the simulator. It may help the rider recognise whether the pelvis is following the movement or being held still.

More Space at the Front of the Hips

The raised position can reduce unnecessary holding through the front of the hips. Riders who habitually grip through the hip flexors may find it easier to allow the thighs to lengthen and hang without fixation.

Reduced Gluteal Tension

Riders who hold through the gluteal muscles and fix the pelvis in a tucked pattern may find it easier to soften and move through neutral without exaggerated action.

Gentle Lower Abdominal and Trunk Support

As alignment and loading improve, subtle lower abdominal activity may appear naturally. The desired response is quiet and adaptable support, not strong bracing, breath holding or pulling the trunk rigid.

Pelvis Moving Through Neutral

Neutral is not a rigid middle position. The pelvis should remain available to follow the movement while the hips open and close in response.

Ribcage Stacking Over the Pelvis

As awareness improves through the pelvis, ribcage organisation above it can become clearer. This can reduce tipping, hollowing, collapsing, rounding or fixed holding through the trunk.

Weight Dropping Towards the Feet

When unnecessary tension through the hips, thighs and gluteal muscles reduces, weight can travel more naturally through each leg towards the feet and the balls of the feet without gripping, pushing down into the stirrups or forcing the heels lower.

What This May Change

Less gripping, clearer seat-bone feedback, freer movement through the pelvis, improved ribcage organisation and a more natural connection through the legs into the feet.

What the Rider May Feel

More space at the front of the hips, reduced gluteal tension, gentle support through the lower abdomen, clearer seat bones and weight settling towards the feet.

Choosing the Equipment

Air Filled Peanut Ball

Lighter responsive feedback and often a useful starting option. It should compress under the rider rather than lift them excessively.

Water Filled Peanut Ball

Deeper, stronger sensory input. Introduce gradually and monitor for gripping, bracing, breath holding or withdrawal from sensation.

Large Car Washing Sponge

Broad, soft and more stable feedback. Useful for nervous riders, early awareness, or before progressing to ball options.

Equipment Choice

The strongest sensation is not automatically the most useful. Choose the option that gives clear information while allowing breathing, softening and responsiveness.

Set Up

Stop the simulator and ensure the rider is secure.
Explain the equipment is for awareness, not forced position.
Place the chosen ball or sponge horizontally on the saddle beneath the seat.
Position feedback beneath both seat bones, not directly under the coccyx.
Check it is even, comfortable and cannot slip.
Ask the rider to settle gradually without pushing down, thigh grip, or foot bracing.
Begin with the simulator stationary.
Introduce walk only when the rider is secure, breathing normally and adaptable.

Transfer Safety

Use the ball or sponge on the simulator or for secure off-horse awareness work. Transfer the new feeling onto the horse without placing equipment beneath the rider on a moving horse.

Method

Key Movement Principle

The pelvis follows the horse or simulator. The hip joints open and close in response to the movement. The rider should not create a repetitive driving action through the pelvis.

Stage 1. Stationary Awareness

Allow time before correction. Use this stage to identify baseline sensation and organisation.

Where left and right seat bones make contact
Whether one side feels clearer, heavier or more secure
Whether pelvis feels shifted, rotated or held
Whether there is space at the front of the hips
Whether gluteal muscles can soften
Whether ribcage is organised above pelvis
Whether legs can hang without gripping
Where weight is felt through the feet

Stage 2. Walk

Start walk and ask rider to receive and follow movement rather than deliberately rocking or driving the pelvis. The simulator movement should create the pelvic response.

Pelvis follows movement
Hip joints open and close responsively
Rider remains tall, breathing and adaptable
Alternating pressure beneath the seat bones
Check whether one hip opens and closes more freely than the other
Check whether the front of the hips stays soft and adaptable
Check whether gluteal tension remains reduced
Check whether ribs stay organised above the pelvis
Check whether gentle lower abdominal support appears without bracing
Check whether weight continues to travel towards the feet without pushing or driving

Stage 3. Small Weight Shift Exploration

Ask the rider to explore a small change in pressure towards one seat bone and then the other. Distinguish between purposeful engagement of a seat bone, collapse through the same side of the waist and displacement of the whole pelvis.

Avoid asking the rider simply to sit left or sit right
Help the rider pass through the centre and remain tall and adaptable

Stage 4. Remove and Reassess

Stop the simulator and remove the ball or sponge. Restart in walk and compare seat-bone clarity, front-of-hip space, hip opening and closing, pelvis following through neutral, ribcage organisation, tension through gluteal muscles and thighs, and the way weight travels through each leg into the feet.

Ask the rider to reproduce the improved organisation without relying on the equipment
The equipment creates sensory experience, but the rider must recreate it independently

Optional Hands-On Leg Support

Any hands-on support must be explained beforehand, used only with the rider's permission and stopped immediately if the rider is uncomfortable. The coach supports and follows the leg movement rather than positioning or holding the rider rigidly.

Coaching Cues

Let your weight settle rather than pushing down.
Notice each seat bone separately.
Allow the equipment to give you information.
Create space at the front of the hips.
Let the thighs hang rather than grip.
Allow the gluteal muscles to soften and keep the pelvis available to move.
Allow the pelvis to pass through neutral rather than holding it or driving it.
Allow your ribs to settle over your pelvis.
Feel gentle support through the lower abdomen without pulling it in.
Let your weight travel down through your legs towards the balls of your feet.
Keep the feet supported without pushing into the stirrups.
Can the pelvis follow the movement while the shoulders remain quiet?
Find the centre without fixing yourself there.

What the Coach Should Observe

Pelvis and Seat

Can the rider identify both seat bones?
Does one side consistently load more heavily?
Can the pelvis pass through neutral as it follows the movement without exaggerated driving?
Does the rider shift the whole pelvis rather than move within it?
Does one hip appear less able to open and close with movement?
Can the gluteal muscles soften?
Does the rider remain adaptable or become fixed?

Hips, Legs and Feet

Does the front of the hip appear less held?
Can the thighs hang without gripping?
Do the knees remain soft?
Does one leg become more active or rigid?
Does weight travel towards the feet without excessive downward pressure?
Can the feet remain supported around the balls of the feet without forcing the heels down?
With permission, can hands-on support feel weight travelling through both legs while joints stay mobile?

Ribcage and Trunk

Does the ribcage remain organised above the pelvis?
Does the rider collapse through one side of the waist?
Do the shoulders lean or rotate to create pelvic movement?
Is there gentle lower abdominal support or strong bracing?
Can the rider breathe normally throughout?

Questions for the Rider

What feels different between the two sides?
Do you feel more space at the front of either hip?
Can you allow the gluteal muscles to soften without losing balance?
Can you feel the pelvis following the movement and each hip opening and closing?
Can you feel gentle support through the lower abdomen?
Where does your weight travel through the legs and feet?
Can you allow your legs to follow the movement without gripping or pushing down?
How does the saddle feel after the equipment is removed?
Can you recreate the feeling without it?

Before and After Reassessment

Do not become preoccupied with the screen while the rider is sitting on the ball or sponge. During the exercise, the main focus is the rider's internal awareness and movement quality.

After removing the equipment, compare what changed and whether the rider can recreate the improved organisation independently.

Success Markers

The rider identifies both seat bones more clearly.
The rider describes meaningful differences between the two sides.
The front of the hips and thighs appear less held.
Gluteal tension reduces without loss of stability.
The pelvis follows movement and passes through neutral without being fixed or driven.
The ribcage remains more clearly organised over the pelvis.
Gentle lower abdominal support is present without breath holding or bracing.
Weight travels naturally through both legs towards the feet and balls of the feet.
The hip joints open and close while hip, knee and ankle joints remain available.
The rider follows the movement with less effort.
The rider reproduces the improved organisation after the equipment is removed.
The rider adapts the organisation for straight lines, circles and transitions.
The awareness transfers onto the horse.

Important Coaching Considerations

Stop the exercise if the rider experiences pain, numbness, pins and needles, coccyx pressure, loss of balance, increased anxiety or equipment discomfort.
Remain beside the simulator when introducing this exercise, especially with riders who have reduced balance, confidence, sensation or coordination.
Check the equipment position regularly and use it for short periods.
Water-filled balls provide deeper input and can overwhelm some riders. Choose the option that improves awareness while allowing breathing, softening and movement.