Wunda Chair Inversion: Pelvic Curl – Glute Bridge + Hamstring Curl

Wunda Chair Repertoire

Stability:

Inversion: Pelvic Curl - Glute Bridge + Hamstring Curl

Alternate Names

Shoulder Bridge

Derived From

Mat Pilates: Pelvic Curl

Primary Element

Stability

To create and develop stability in the pelvis, engage the hamstrings and gluteals as well as creating stability in the shoulders to maintain the arms connected to the back of the body.

Secondary Element

Strength

To create and develop strength in the hamstrings, gluteals and back of the body.

Tertiary Element

Mobility

To create and develop mobility at the hip and knee joints.

Repetitions

4-6

Apparatus Setup

Suggested springs

  • Exo Chair by Balanced Body
    • Cactus style number system
      • One spring 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

To create, develop and connect with the pelvis stabilisation muscles the focus is gluteus medius and gluteus maximus and the deep abdominal muscles transversus abdominis.

The hamstrings and gluteals are working in the pull down movement of the pedal as well as to lift the pelvis and keep the pelvis lifted throughout the movement.

Warnings

Not suitable for some hip and knee issues, some low back issues or injuries or where inversion is contraindicated such as during pregnancy.

Make sure that the Wunda Chair is against a wall or placed on a grip mat so it doesn’t slide away when the movement begins.

Execution

Lie supine on a mat or the floor facing towards the pedal of the Wunda Chair, and place the heels of the feet onto the pedal. Use a grip mat if the heels begin to slip. Keep the arms long beside the torso and actively pressing into the mat.

Exhale to tilt the pelvis posterior and peel the spine up off the mat into a pelvic curl or bridge position. Keeping the pelvis lifted and still press the pedal down towards the mat or the floor with the heels, aiming to work the hamstrings and gluteals. Keep the pelvis lifted for the intended repetitions before bringing the pedal to the stopper and rolling the spine down back to the start position.

Observations

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

  • Pelvis
    • Can the client keep the pelvis still, lifted without arching the spine as the heels come closer towards the mat?
  • Legs
    • Can the client keep the legs at hip width apart throughout? Use a Pilates ball between the knees to adduct, or a looped theraband around the knees to abduct and keep the legs still
    • The range of motion will be less here in the glute bridge position as opposed to the Hamstring Curl exercise where the spine is fully supported and supine on the mat.
  • Feet
    • Are the heels connected into the pedal with the feet slightly flexed? Use a grip mat or padding to ensure the heels do not slip
  • 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 up against a wall or is placed on grip mats or padding so it does not move thorughout the exercise

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Focus on controlling the movement of the pedal down towards the mat at the same pace as it lifts back up towards the stopper
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine a long line from the shoulders up to the knees, keeping that line still and the movement happening from the heels drawing towards the bottom
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Press the heels actively into the pedal to help activate through hamstrings and gluteals as the pedal presses downwards
  • The closer the pedal moves towards the mat or floor, the more likely it is you’ll feel the hamstrings engage

Modifications and Variations

Regress the exercise by

  1. Increasing the spring setting to create more support
  2. Reduce repetitions and/or pace 
  3. Reducing the range of motion so the client can focus on pelvis stability, holding their position with the pelvis lifted and keeping the legs engaged
  4. Working on  Wunda Chair: Hamstring Curl
  5. Working on Wunda Chair Foot Work: The Table
  6. Working on Wunda Chair: Frog Facing Out
  7. Working on Reformer Pilates: Pelvic Curl
  8. Working on Mat Pilates: Pelvic Curl

Progress the exercise by

Series and Transitions

This exercise is part of the Inversion series which also includes the Pelvic Curl –  Hamstring Curl and the Hamstring Curl Single