Holding yourself together

You're not lacking awareness. You're lacking clear feedback under movement. Your pelvis is being held or blocked, so you can't feel where your weight is actually going.

What's driving it

• Hip flexors gripping to stabilise.
• Pelvis not moving freely.
• Load not transferring evenly left to right.
• Rider holding themselves instead of being carried by movement.
• Compensation patterns masking what's really happening.

Peanut Ball Pelvic Organisation Session

How to run it

• Equipment: water-filled peanut ball placed under the seat bones.
• Set-up: sit centrally on the ball.
• Set-up: legs underneath the body.
• Set-up: neutral pelvis (not tipped or driven).
• Set-up: joints soft and able to follow movement.
• Progression: walk.
• Progression: medium walk.
• Progression: remove stirrups.
• Progression: trot (if appropriate).
• Key focus points: let the legs hang (no holding).
• Key focus points: slight internal hip rotation.
• Key focus points: allow movement through hips, knees, and ankles.
• Key focus points: do not push down or brace.
• Key coaching cues: Let your pelvis carry you.
• Key coaching cues: Don't hold your leg, let it hang.
• Key coaching cues: If you have to hold it, it's not organised.
• Key coaching cues: Allow the movement, don't manage it.

Expected change

• Pelvis: held or fixed -> neutral and responsive.
• Hip flexors: gripping -> lengthening under load.
• Often felt as a stretch on the tighter side.
• Core (lower abdominals): becomes responsive and supportive.
• Not switched on deliberately, shows up when needed.
• Seat awareness: clearer awareness of both seat bones.
• Seat awareness: better left/right feel.
• Depth in saddle: feels deeper without pushing.
• Depth in saddle: because nothing is holding you out of it.
• Straightness: improves as load becomes more even.

Look for this feel

• Clearer awareness of both seat bones.
• Bottom feels softer and less held.
• Legs feel heavier without pushing.
• One hip may feel like it is stretching more.
• Sitting feels deeper without effort.
• Less need to hold position.

After removing the ball:

Check transfer

• Can you still feel both seat bones clearly?
• Do your legs hang without effort?
• Does sitting feel deeper without trying?
• Are both sides working more evenly?
• If not: return to the exercise.

Progress when transfer is stable

• Add rein contact exercises.
• Add transitions.
• Add arm position challenges.
• Add poles or jump position work.
• Combine with no stirrups work.