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Pike on the Pilates Wunda Chair

AdvancedStrengthTier T3

You stand with your back to the wunda chair, place your hands on the floor close to it, and drop your head between your arms. You lift your center and step the ball of one foot, then the other, onto the pedal.

Targets: Shoulder

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

Set up

  • Stand in front of the pedal with your back to the chair and place your hands on the floor as close to the chair as you can.
  • Drop your head between your arms, look to the pedal and step the balls of both feet onto it, reaching your tailbone toward your heels.
  1. She is folded forward behind the wunda chair with her hands planted on the floor close to it, her head dropped between her arms looking toward the pedal and her back to the chair.

    Step 1 of 5

    Stand in front of the pedal with your back to the chair, place your hands on the floor close to the chair and drop your head between your arms looking to the pedal.

  2. The balls of both her feet are stepped onto the spring pedal behind her, her hips folded high, her hands still planted on the floor, her head between her arms and her tailbone reaching toward her heels.

    Step 2 of 5

    Lift your center up and step the ball of one foot onto the pedal, then lift the other foot to meet it, keeping your tailbone reaching for your heels.

  3. Her pedal is pressed toward the floor under the balls of both feet, her legs extending, her hips still folded high, her hands still on the floor and her neck long.

    Step 3 of 5

    Maintaining length in your neck and a lift in your center, reach the pedal toward the floor, going only as low as you can lift it back up.

  4. Her pedal is lifting back up under the balls of both feet as the spring closes, her legs folding back, her hips still high, her hands still planted on the floor and her neck long.

    Step 4 of 5

    Lift the pedal back up under control, keeping the tailbone reaching for the heels and the neck long.

  5. She is folded forward behind the wunda chair with her hands planted on the floor close to it, her head dropped between her arms looking toward the pedal and her back to the chair.

    Step 5 of 5

    Stand in front of the pedal with your back to the chair, place your hands on the floor close to the chair and drop your head between your arms looking to the pedal.

Safety Information

Choose a spring setting heavy enough to feel supported, keep length in the neck and reach the tailbone toward the heels rather than collapsing. Warning: it is not ideal for most neck, shoulder or low-back issues. 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.