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Back

Long Back Arm on the Pilates Wunda Chair

IntermediateStrengthTier T2

You sit on the floor in front of the wunda chair pedal with your back to it and both hands on the pedal, palms facing away. You lift the pedal up behind you only as high as you can keep your shoulders open.

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

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • With one middle spring, sit on the floor in front of the pedal with your back to it; turn toward the chair and use one hand to push the pedal down, then place both hands on it palms facing away.
  • Lift your shoulders over your hips, squeeze your legs tight together straight out in front and lift your head over your shoulders.
  1. She sits tall on the floor with her back to the wunda chair pedal, both hands planted on it behind her with palms facing away, her shoulders stacked over her hips and her legs squeezed straight out in front.

    Step 1 of 5

    Sit on the floor in front of the pedal with your back to it, both hands on the pedal palms facing away, shoulders over hips and legs squeezed straight out in front.

  2. The pedal is lifted behind her by both hands from her upper back, her shoulders still open and stacked over her hips, her legs still squeezed straight out.

    Step 2 of 5

    From your upper back, lift the pedal up behind you only as high as you can keep your shoulders open on your back.

  3. She holds the pedal at its high point behind her, her head stacked over her shoulders, her arms still connected to her back and her legs still squeezed straight out in front.

    Step 3 of 5

    Hold the lifted pedal at its open-shoulder limit with your head over your shoulders and your legs still long.

  4. Her pedal is pressing back down under both hands, driven from her upper back, her shoulders still open over her hips and her legs still squeezed long.

    Step 4 of 5

    Reaching from your upper back, press the pedal back down toward the floor under control.

  5. She sits tall on the floor with her back to the wunda chair pedal, both hands planted on it behind her with palms facing away, her shoulders stacked over her hips and her legs squeezed straight out in front.

    Step 5 of 5

    Sit on the floor in front of the pedal with your back to it, both hands on the pedal palms facing away, shoulders over hips and legs squeezed straight out in front.

Safety Information

Lift the shoulders over the hips, keep them open on the back (skip it if they pinch or round), lift the pedal only as high as the open shoulders allow, and hug the outer hips and inner thighs. The leg position is the common limiter. 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.