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Spine Stretch Forward on the Pilates Wunda Chair

BeginnerstretchTier T1

You sit on the floor in front of the wunda chair with your legs long on either side of it and the heels of your hands on the pedal. You lift your center and round up and over, pressing your heels down.

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

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • With one middle spring, sit on a non-slip pad in front of the chair with your legs long on either side of it.
  • Place the heels of your hands on the pedal without hanging off it, shoulders over your hips, center lifted through the crown.
  1. She sits tall on the floor in front of the wunda chair, her legs reaching long on either side of it, the heels of her hands resting on the spring pedal, her shoulders stacked over her hips.

    Step 1 of 5

    Sit in front of the chair with your legs long on either side of it and the heels of your hands on the pedal, shoulders over your hips.

  2. Her spine is lifted taller through the crown, her heels pressing down and reaching forward on the floor so her legs stay active, her hand heels still resting on the pedal without hanging.

    Step 2 of 5

    Lift your center up through the crown of your head, pressing your heels down and reaching them forward so your legs are active.

  3. Her spine is rounded forward in an up-and-over arc, her waist lifted, her straight arms still connected to her back pressing the pedal down through the hand heels only as far as her rounding carries it.

    Step 3 of 5

    Round up and over: as you lift your waist forward and over, your arms connected to your back lower the pedal - the pedal stops when your rounding stops.

  4. She is returning to the tall seated start, the rising pedal supporting her through the connected arms, her shoulders stacking back over her hips and her crown lifting again.

    Step 4 of 5

    Return to the start position letting the pedal support you back up through your connected arms.

  5. She sits tall on the floor in front of the wunda chair, her legs reaching long on either side of it, the heels of her hands resting on the spring pedal, her shoulders stacked over her hips.

    Step 5 of 5

    Sit in front of the chair with your legs long on either side of it and the heels of your hands on the pedal, shoulders over your hips.

Safety Information

Set one middle spring, sit in front of the chair on a non-slipping pad if the floor is hard, legs long on either side of the chair, heels of the hands on the pedal. Do not hang off the pedal, keep the shoulders over the hips at the start, focus on lifting the waist up and over rather than pushing the pedal down, and let the pedal support the return. 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.