METHOD TAMARA DI TELLA for Equestrians (Tangolates & Tango Pilates) Featured T-DITELLA Apparatus Exercise
Introduction
As a horse rider, what you need (and want), is spinal flexibility. Spinal flexibility will help you prevent a rigid posture while allowing you to sit up tall in the saddle.
Now the million-dollar question is: “what should I do to prevent rigidity while sitting nice and straight?”
Introducing: The T-DITELLA Apparatus
Created by Tamara Di Tella of Buenos Aires and coming from the top Number One Polo country par excellence, Tamara Di Tella has developed a new set of exercises which cater to polo players and to anybody (doesn’t have to be well versed in Polo), who wants to ride a horse with the posture, flexibility and elegance of a Tango dancer.
“I was working on Tango, when I bumped into some coincidences that got my attention”, says Tamara, expert and owner of a chain of Pilates & Tangolates Studios around the world and who specializes on state of the art, creative and innovative methods. What were those coincidences? According to Tamara, they, horseriding and Tango, require a tall posture, coordination, flexibility and stretching. The Di Tella Method is performed on a special apparatus called the T-DITELLA®-- that helps increase core and back strength; prevents slouching, and keeps your body tall and flexible and well coordinated. “Performed on a T-DITELLA apparatus, my method prevents you not only from slouching, but also from leaning the body too far forward, which is the rule number one for Tango …and also for Polo”, says Tamara. “Remember”, she repeats, “you do not have to be a well versed Tango dancer or an experienced Polo player to learn a tall and flexible posture, we all can and should be able to do it”
Tamara Di Tella believes that one of the reasons why Argentine Polo players are so good, is that they have a natural Tango posture. “it’s in the culture”, Tamara says, “we stand like Tango, we walk like Tango, we sit like Tango, and we also ride like Tango”, says Tamara, looking lovingly to the apparatus she designed precisely to achieve all four traits.
“If you learn some basic Tango principles, you will probably make the best rider in the world!”, says Tamara. Let’s see.
Exercise: For balance, flexibility and coordination. (intermediate) Music: “Desde el Alma”
Benefit: Create a more independent, deeper seat by:
* Increasing pelvic stability and strengthening abdominals
* Toning gluteus, adductors, hip abductors, deep hip external rotators,
* Increasing flexibility of the adductors and hip flexors
* Developing balance in the hip musculature.
Equipment setup:
Long bars: 2
Prerequisites: ability to stabilize the back.
Stand straight by the T-DITELLA with head between shoulders, belly to the spine, and two fingers slightly resting on the headers of the long bars.
The exercise
* Exhale and engage abdominals.
* Stabilize back.
* Maintain position of back and pelvis throughout movement.
* Inhale to return legs to starting position.
Positions
Leg Lowers- Uppers: With pelvis stable and inner thighs 5 inches apart, raise legs, alternating left an right, pulling from the knee up, to a 90 degrees angle, toes pointing down. Up and down, 24 times times.
* Variations – Repeat the movement but this time opening legs out to sides, lifting from the knee up and in a 90 degree angle. Toes pointing down. Do not forget to alternate one leg and the other
Repeat the same movement only this time with straightened leg and kicking backwards.
Don’t forget to lift the leg as much as you can while lowering the head (as if ducking) as much as you can as well.
Toes always pointing down.
Caution: The bars are not walking sticks. Do not cling to them!
Complete routine: With pelvis stable and inner thighs 5 inches apart, move legs up and down, to the sides, and front and backwards. Do 8 to 16 repetitions in each direction.
When sliding sideways, the leg should open as much as possible and always from the knee up, ad in a 90 degree angle.
Leg positions: raise and lower the legs rhythmically and alternating between a 90 degree and the straightened leg.
* Engage abdominals and keep them engaged during the whole exercise.
* Scoop abdominals to lift and don't let them pop as legs lower.
* Lift legs only as far as can stay stable throughout exercise.
* Lift and open knees as much as you can when going sideways
* Move legs symmetrically.
Precautions
Make sure low back is not changing positions as legs move up, down or sideways, as your lower back and sacroiliac joint may get stressed. Do not limit range of motion as legs go up and open sideways.
For hip flexor injuries: Work only in a range of motion that seems comfortable. Work with knees rather than feet to decrease load on hips.
Again, don’t forget that the bars are not clutches or walking sticks. Don not cling to them.
