Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Mermaid Seated on the Pilates Wunda Chair

BeginnerstretchTier T1

You sit side-facing on the wunda chair top with your legs straight out, held by your outer hips. Your inside arm is down and your outside arm is up. You lift tall from your seat and reach long before bending over to the side.

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

  • Works at home
  • Works at the gym

chair

Home Options

  • chair

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit side-facing on the chair top with the legs straight out in front held by the outer hips, or cross the inside ankle on top.
  • Reach the inside arm down to the side and the outside arm up, keeping both side bodies lifted.
  1. He sits side-facing on the wunda chair top, his legs held straight out in front of him by his hips with the inside ankle crossed on top, his inside arm reached down beside him and his outside arm reached up by his ear.

    Step 1 of 5

    Sit side-facing on the chair top with your legs straight out held by the outer hips, inside ankle crossed on top if needed, inside arm down and outside arm up.

  2. He is lifted tall from his seat on the chair top, his spine lengthened upward, both side bodies long, his outside arm high and his inside arm low, his legs still held straight out in front.

    Step 2 of 5

    Keep both side bodies lifted and lift tall from your seat, reaching long through the fingertips before going over.

  3. He is arced up and over toward the pedal, his spine in a long lateral curve, the heel of his inside hand just meeting the spring pedal, his outside arm reaching over his ear and his legs still held straight out.

    Step 3 of 5

    Reach long through the fingertips and stretch up and over toward the pedal, pressing the pedal down with the heel of the hand only if the lift holds.

  4. He has returned to the tall seat on the chair top, his spine vertical again, his outside arm back up and inside arm down, his legs still held straight out in front of him.

    Step 4 of 5

    Lift up and over to return to the tall seat with the legs still held and the arms split, ready to repeat.

  5. He sits side-facing on the wunda chair top, his legs held straight out in front of him by his hips with the inside ankle crossed on top, his inside arm reached down beside him and his outside arm reached up by his ear.

    Step 5 of 5

    Sit side-facing on the chair top with your legs straight out held by the outer hips, inside ankle crossed on top if needed, inside arm down and outside arm up.

Safety Information

Keep both side bodies lifted, lift tall from the seat, reach long through the fingertips, and press the pedal with the hand heel only while still lifting and stretching. 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.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.