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Shoulder Bridge on the Pilates Wunda Chair

IntermediateStrengthTier T2

You lie on the floor with your hips toward the wunda chair pedal and the arches of both feet on the raised pedal, knees at ninety degrees. You roll your hips up into a bridge and press the pedal down and back up.

Targets: Hip
Muscles: Gluteus Maximus

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 and the chair secure, lie on your back with your hips toward the pedal, arches of both feet on the pedal at a ninety-degree knee and knees hip-distance apart.
  • Keep your arms long by your sides, space behind your neck and your gaze at the ceiling.
  1. He lies supine on the floor with his hips toward the wunda chair, the arches of both feet resting on the raised spring pedal with the knees bent at ninety degrees, his arms long by his sides and his gaze at the ceiling.

    Step 1 of 5

    Lie on your back with your hips toward the pedal and the arches of both feet on the raised pedal, knees at ninety degrees and arms long by your sides.

  2. His hips are rolled up off the floor into a bridge, his arches still on the raised pedal, his neck still long and his gaze still on the ceiling.

    Step 2 of 5

    With the pedal held up, roll your hips up into a bridge without changing your neck.

  3. His hips stay lifted in the bridge while his legs pull the spring pedal down and back up, the drive coming from his hamstrings and seat rather than his feet.

    Step 3 of 5

    Keeping the hips lifted, pull the pedal down and back up with your hamstrings and seat, not your foot and calf.

  4. His hips are rolling back down toward the floor, his arches still on the pedal, his neck still long and his gaze still up.

    Step 4 of 5

    After the pulls, roll your hips back down to the floor one bone at a time, gaze still on the ceiling.

  5. He lies supine on the floor with his hips toward the wunda chair, the arches of both feet resting on the raised spring pedal with the knees bent at ninety degrees, his arms long by his sides and his gaze at the ceiling.

    Step 5 of 5

    Lie on your back with your hips toward the pedal and the arches of both feet on the raised pedal, knees at ninety degrees and arms long by your sides.

Safety Information

Set one middle spring, secure the chair so it cannot slide and lie with the hips toward the pedal, arches on the pedal at a ninety-degree knee. Keep the gaze at the ceiling rather than at the legs, keep space behind the neck, and pull the pedal with the hamstrings and seat rather than the foot and calf. Warning: it may not be ideal for some 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.