Wunda Chair Abdominal Work: Pull Up

Wunda Chair Repertoire

Strength:

Abdominal Work: Pull Up

Alternate Names

Pike, Up Stretch

Derived From

Mat Pilates: Roll Up

Primary Element

Strength

To create and develop abdominal strength including deep transversus abdominis and the spinal flexors rectus abdominis.

Secondary Element

Mobility

To further develop spinal mobility, in particular improve lumbar mobility.

Tertiary Element

Stability

To create and develop inverted torso stabilisation.

Repetitions

4-6

Apparatus Setup

Suggested springs

  • Exo Chair by Balanced Body
    • Cactus style number system
      • Two springs on setting 2
  • Resistance: 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

 

Place foam matting or a pad over the base of the Wunda Chair underneath the pedal to stop the pedal ‘crashing’

Plane of Motion

Sagittal

Targeted Muscles

The abdominals including the rectus abdominis on the forward flexion of the spine and the deeper layer of transversus abdominis to assist in pelvis stability and engagement to help lift the pedal and take off.

The spinal extensors such as the erector spinae which include the longissimus, iliocostalis, and spinalis muscles.

Warnings

Not suitable for some spine, shoulder, wrist issues, where flexion is contraindicated or where the client is unable to weight bear into their wrists or shoulder or work in a pain free range of motion.

Execution

Press the pedal down to the base of the Wunda Chair with one foot, then step the second foot up onto the pedal, with the balls of the feet on the pedal and the heels together in a Pilates V-position. Place the hands towards the back of the seat on the sides of the chair so the arms are effectively facing inwards. Lean forwards so the shoulders are over the wrists and lengthen the spine downwards mirroring a Roll Up position.

Exhale and draw the abdominals in and up and aim to lift the pelvis higher, floating the pedal off the ground and dropping the head. Control the lift and lower movement for the intended repetitions before returning with control to the start position.

Step one foot back to the floor or Mat, return the pedal up to the stopper and then step the second foot safely down to the floor or Mat.

Observations

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

  • Pelvis
    • Can the client keep the pelvis tucked posterior and lift straight upwards
    • Can the client keep the focus on the transversus abdominis engagement and actively pressing into the pedal to lift (or levitate) the pedal up?
  • Legs
    • Can the client keep the legs still throughout? Use the press down off the balls of the feet into the pedal, and the press in of the heels to assist.
    • Is the client ‘bunny-hopping’ up? Or bending their knees and jumping to lift the pedal? Try to encourage controlled movements to lift from the abdominals
  • Feet
    • Are the feet actively pressing together at the heels and into the pedal with the balls of the feet?
  • Apparatus
    • Is there tension on the springs the whole time? Or is the pedal crashing to the base of the Wunda Chair indicating a lack of control and a push by the client beyond their ideal range of motion? If the pedal is crashing at the bottom it is likely the spring setting is too light, or more control is needed.
    • Ensure the Wunda Chair is pushed close to a wall or is placed on grip mats or padding so it does not move throughout the exercise

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • It’s easy to ‘ride the springs’ up and down so be mindful to not shift the weight forward and back. As the pedal lifts reach down into the pedal and up with the abdominals, as the pedal lowers keep the control from the abdominals
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine the pedal levitating up and the head lowering simultaneously
  • Imagine the Mat Pilates Roll Up position of the body, and that position staying the same throughout the movement as the whole body works to lift and lower the pedal, maintaining the Roll Up position in inversion
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Press the balls of the feet into the pedal to assist with connecting into the transversis abdominis before lifting the pedal
  • Lean slightly forward, create stability through the shoulder girdle and drop the head to assist with the pedal lifting
  • As the Instructor, stand to the side or in front of the client placing a hand near their shoulder so as to ensure they don’t lean to far forward over the spring end of the Wunda Chair

Modifications and Variations

Regress the exercise by

  • Increasing the spring setting to allow for more support from the apparatus
  • Reduce repetitions and/or pace 
  • Reducing the range of motion so the client can focus on pelvis stability, and rotation from thoracic

Regression Repertoire to work on:

Progress the exercise by

  • Decreasing the spring settings to create more challenge for the abdominals and less support from the apparatus
  • Moving the hands forward towards the pedal end of the seat to encourage deeper torso flexion
  • Keeping one leg lifted and extended behind the pelvis (kicked back), or supported by a fit ball to create a single leg variation

Progression Repertoire to work towards:

Series and Transitions

This exercise is part of the Abdominal series which also has options to work back into the Pull Up and Washer Woman Wunda Chair exercises or the Mat Pilates Roll Up and its progressions. It can also be used to prepare for the more challenging Side Pull Up or Teaser exercises.