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Swan Dive on the Pilates Wunda Chair

IntermediateStrengthTier T3

You lie face down along the wunda chair top, shifted forward over the pedal, with your legs long and together. You bend your elbows and pull your chest forward and down toward the pedal while your legs lift up and away.

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • With one middle spring (or slightly heavier), place a sticky pad at the chair edge, come prone along the chair top as for the swan, then shift a bit more forward over the pedal.
  • Keep the legs long and hugging together, the tailbone reaching, the shoulders on the back and the heart pulling forward.
  1. He lies prone along the wunda chair top shifted forward over the spring pedal, his legs long and hugging together, his tailbone reaching, his shoulders pulled onto his back and his heart reaching forward.

    Step 1 of 5

    Lie prone along the chair top shifted a bit more forward over the pedal, legs long and hugging together, tailbone reaching, shoulders on your back and heart pulling forward.

  2. His elbows are bent pulling his chest forward and down toward the pedal while his legs lift up and away behind him, his body tipping forward over the pedal like one long piece.

    Step 2 of 5

    Bend your elbows and pull your chest forward as you go down toward the pedal while your legs lift up and away.

  3. His chest is tipped up with the front of his body still stretching long, the pedal risen with him, his legs reaching long and low behind, his upper back still engaged.

    Step 3 of 5

    As you reach your legs long and your chest forward you and the pedal rise; tip your chest up while you keep stretching your front.

  4. He is tipping back the other way, his legs lifting up and away to push his chest forward and down toward the pedal again, his body staying one long connected piece through the rock.

    Step 4 of 5

    Before you lose it, tip back the other way: the legs lift up pushing your chest forward and down to the pedal - one long piece.

  5. He lies prone along the wunda chair top shifted forward over the spring pedal, his legs long and hugging together, his tailbone reaching, his shoulders pulled onto his back and his heart reaching forward.

    Step 5 of 5

    Lie prone along the chair top shifted a bit more forward over the pedal, legs long and hugging together, tailbone reaching, shoulders on your back and heart pulling forward.

Safety Information

Keep the legs long and hugging with the tailbone reaching so the low back does not collapse, keep the upper abs engaged to hold the upper-back length, and do not let the pedal push you around. 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.