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Wunda Chair Mermaid Kneeling

IntermediateStrengthTier T2

A kneeling side bend on a Pilates chair. You kneel beside the chair with one hand on the pedal, press the pedal down, and bend your body sideways toward the chair.

Targets: Spine Chain (Full 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

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman kneels side-on beside a Pilates chair, her near hand resting on the center of the sprung pedal with fingers long toward the chair, her far arm reached overhead with the palm facing in.

    Step 1 of 5

    Kneel in front of the chair facing the side, in line with the chair; place one hand on the center of the pedal with the fingers long and facing in, and reach the other arm up with the palm facing in.

  2. The woman presses the pedal down with one hand while her trunk bends sideways toward the chair, her overhead arm curving over with the bend, the pedal driven toward the base.

    Step 2 of 5

    Press the pedal down with the heel of your hand and let your body bend sideways toward the chair as the pedal sinks.

  3. The woman lifts her trunk back toward upright while keeping her hand reaching into the rising pedal, the bend unwinding, her center drawing the lift.

    Step 3 of 5

    Reach down into the pedal and lift your body back toward upright using your center, the pedal rising under your hand.

  4. The woman kneels upright again beside the chair, one hand resting on the pedal center and the other arm reached overhead palm-in, the lateral bend fully undone.

    Step 4 of 5

    Finish kneeling upright again, one hand still on the pedal and the other arm reached up, ready to repeat or change sides.

  5. A woman kneels side-on beside a Pilates chair, her near hand resting on the center of the sprung pedal with fingers long toward the chair, her far arm reached overhead with the palm facing in.

    Step 5 of 5

    Kneel in front of the chair facing the side, in line with the chair; place one hand on the center of the pedal with the fingers long and facing in, and reach the other arm up with the palm facing in.

Safety Information

Precautions: lateral flexion. Keep the side bend smooth and within a controlled range. 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.