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Push Down Single Arm Side on the Pilates Wunda Chair

IntermediateStrengthTier T2

You stand to the side of the wunda chair with your heels together and your arms reaching up. You roll down, reaching your inside arm to the pedal while your outside arm circles up behind you, and press the pedal three times.

Targets: Shoulder

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

  • Stand to the side of the chair with heels together, toes apart and arms up.
  • Roll down reaching the inside arm to the pedal as the outside arm circles up behind you.
  1. He stands beside the wunda chair with his heels together and toes apart, his arms reached tall overhead and his spine long, ready to roll down.

    Step 1 of 5

    Stand to the side of the chair with heels together, toes apart and the arms reached up.

  2. He is rolled down beside the chair, his inside straight arm reached to the spring pedal while his outside arm has circled up behind him, his weight standing evenly on both feet and his spine rounded.

    Step 2 of 5

    Roll down reaching your inside arm to the pedal as your outside arm circles up behind you, standing evenly on both feet.

  3. The pedal is pumping under his straight inside arm, the elbow kept narrow at his side, his body still rounded and evenly weighted while the outside arm stays circled up behind.

    Step 3 of 5

    Press the pedal with the straight arm lifting through the waist, pumping it three times with the elbow kept narrow.

  4. The spring is closed under his straight inside arm, the pedal drawn down to its seat, his rounded spine holding the close while the outside arm stays circled up, ready to bend and release into the next round.

    Step 4 of 5

    With the arm straight close the spring, then bend the arm back down and repeat the set before switching sides.

  5. He stands beside the wunda chair with his heels together and toes apart, his arms reached tall overhead and his spine long, ready to roll down.

    Step 5 of 5

    Stand to the side of the chair with heels together, toes apart and the arms reached up.

Safety Information

Stand evenly on both feet, press with a straight arm lifting through the waist, keep the elbow narrow on the pumps, and close the spring with the straight arm before bending down again. 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.