Wunda Chair Back Extension: Full Swan

Wunda Chair Repertoire

Strength:

Back Extension: Full Swan

Alternate Names

Swan, Side Pull Ups, Snake Preparation

Derived From

Mat Pilates: Swan

Primary Element

Strength

To further develop strength in the back extensor muscles and scapula stabilisers.

Secondary Element

Mobility

To further develop thoracic mobility as well as increased mobility in the extension component of moving in the sagittal plane.

Tertiary Element

Stability

To focus on abdominal control during the extension component of moving in the sagittal plane.

Repetitions

4-6

Apparatus Setup

Suggested springs

  • Exo Chair by Balanced Body
    • Cactus style number system
      • two springs on setting 1
  • Resistance: light to medium 

 

Scan the apparatus once the client is moving for correct set up (Clain Pilates, 2002)

  1. Pedal position first – check the dowl is secure if split pedal
  2. Springs second
  3. Handles or small apparatus such a ball or Magic Circle last

Plane of Motion

Sagittal

Targeted Muscles

The back extensor muscles such as multifidus and erector spinae (sacropinalis) are working in extension.

For engagement through the abdominals the transverses abdominis and rectus abdominis are working to create stability as well as the internal and external obliques.

Warnings

Not suitable for some spine issues or where the client is unable to work in a pain free range of motion. Also unsuitable if the client is unable to lie prone. An alternative would be to work through the Mat or Reformer Pilates Warm Up exercise Back Extension Preparation in a standing or high kneeling position imagining being prone.

Execution

Lie prone on the chair with the hips towards the front of the seat. Place the hands on the pedal towards the front with the heels of the hands connected and the wrists straight. Draw the shoulders back, draw in through the abdominals and bend and straighten the arms three times.

Keeping the arms straight exhale to press the pedal towards the base of the Wunda Chair, engage the abdominals and lift the legs as high as is possible maintaining the stability of the spine. Inhale to lift the spine into back extension incidentally lifting the pedal and allowing the legs to lower in a rocking motion. Repeat for the intended repetitions before lowering the arms and pedal back down to the base of the Wunda Chair.

Observations

Do a body scan of the client taking note of the following points

Pelvis

  • Is the client forward enough on the chair? Or do they need to move back slightly for more support? Note the height of the client will impact their position. If the torso is long and the client is tall they may need to move back on the chair for more balance.

 

Legs

  • Are the leg connected and engaged with the gluteals assisting to lift and then hold the legs lifted?
  • Are the legs staying adducted throughout the whole exercise?

 

Apparatus

  • Is the pedal banging at the bottom? Increase the spring load so the client can control the springs and reduce the range of motion

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Keep length in the spine and maintain the same shape as you lift up into back extension
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine the supine variation of this exercise on the Mat where you are floating the chest up and off the Mat
  • Imagine a rocking herb chopper, or mezaluna, moving steadily back and forth keeping the same shape and pace throughout the movement
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Feel the abdominals draw in when lifting the pedal up
  • Move the bottom of your ribcage out at the front and in the back below the scapula
  • Engage the gluteals to lift the legs up into hip extension
  • Keep the back of the neck long with no creases in the skin
  • Keep the hands matching the pedal resistance on the lift component of the exercise, extending the shoulders as the torso lifts

Modifications and Variations

Regress the exercise by

Progress the exercise by

  • Adding spring resistance as the heavier the spring setting the more the equipment will try to throw you off balance
  • Adding repetitions and/or pace and maintaining the same level of stability and control 
  • Progress to a single arm variation by taking one arm laterally out to the side and continuing with the exercise with only one hand connected to the pedal

Series and Transitions

This exercise forms part of the Back Extension series or exercises. Make sure that the client has an understanding of the Back Extension Preparation from the Mat Pilates or Reformer Warm Up exercises before moving into the Swan Preparation or the Full Swan on the Wunda Chair.