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Wunda Chair Swan

IntermediateStrengthTier T3

A face-down move on a Pilates chair. You lie along the chair top facing the pedal, pump the spring pedal by bending your arms, then straighten your arms on the last pump.

Targets: Thoracic Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man lies prone along the top of a Pilates chair facing the pedal, his hands pressing the pedal fully down, his shoulders aligned over his wrists, his body long.

    Step 1 of 5

    Lie along the top of the chair facing the pedal, place your hands on the pedal and press it all the way down, then align your body so your shoulders sit over your wrists.

  2. The man pumps the chair pedal by bending his elbows, the pedal lifted partway off the base by the spring, his body still long along the chair top.

    Step 2 of 5

    Keep your body long and pump the pedal upward by bending your arms, letting the spring lift it partway, then press it down again.

  3. The man straightens his arms on the pedal while lifting his chest and back up into spinal extension, his body arched gently over the chair, legs long behind.

    Step 3 of 5

    On the last pump, straighten your arms and lift your chest and back up into extension, keeping the body long.

  4. The man lowers his chest and back under control, returning to the long prone line along the chair with the pedal pressed down and shoulders over wrists.

    Step 4 of 5

    Lower your chest and back down under control and return to the long starting position with the pedal pressed down.

  5. A man lies prone along the top of a Pilates chair facing the pedal, his hands pressing the pedal fully down, his shoulders aligned over his wrists, his body long.

    Step 5 of 5

    Lie along the top of the chair facing the pedal, place your hands on the pedal and press it all the way down, then align your body so your shoulders sit over your wrists.

Safety Information

Precautions: back extension and wrist extension. Keep the extension within a controlled range, never cranked. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.