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Press Down Arches on the Pilates Wunda Chair

IntermediateBalanceTier T3

You stand close to the side of the pedal with your feet turned out and heels together, and lift your standing heel onto its ball. You place the arch of your inside foot on the pedal, with your hands behind your head or out to the side, and press the pedal down.

Targets: Hip

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

2

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand close to the side of the pedal, feet slightly turned out with heels together and the standing heel lifted.
  • Place the arch of the inside foot on the pedal with the hands behind the head or out to the side.
  1. She stands close beside the wunda chair pedal, her feet slightly turned out with heels together, her standing heel already lifted so she balances on the ball of that foot, her posture tall.

    Step 1 of 5

    Stand close to the side of the pedal, feet slightly turned out with heels together and the standing heel lifted onto its ball.

  2. The arch of her inside foot is set on the spring pedal, her standing heel still lifted, her hands held behind her head with the elbows wide and her spine tall.

    Step 2 of 5

    Place the arch of your inside foot on the pedal, hands behind your head or reaching out to the side.

  3. The spring pedal is pressed down under the arch of her inside foot, the leg held in turnout, her body balanced over the ball of the standing foot with its heel high, her spine tall.

    Step 3 of 5

    Press the pedal down with the leg held in turnout, the body balanced over the lifted standing heel.

  4. The pedal is being picked back up under the arch of her inside foot, controlled through the turned-out leg, her balance still poised on the ball of the standing foot with the heel lifted, her hands steady behind her head.

    Step 4 of 5

    Pick the pedal back up with the turned-out leg, controlling the spring while balancing on the ball of the standing foot.

  5. She stands close beside the wunda chair pedal, her feet slightly turned out with heels together, her standing heel already lifted so she balances on the ball of that foot, her posture tall.

    Step 5 of 5

    Stand close to the side of the pedal, feet slightly turned out with heels together and the standing heel lifted onto its ball.

Safety Information

Keep the leg in turnout, balance on the ball of the standing foot, and pick the pedal up rather than letting the spring snap it. 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.