Wunda Chair Inversion: Pelvic Curl – Hamstring Curl – Single

Wunda Chair Repertoire

Stability:

Inversion: Pelvic Curl - Hamstring Curl -Single

Alternate Names

Shoulder Bridge

Derived From

Mat Pilates: Pelvic Curl

Primary Element

Stability

To challenge stability in the pelvis, engage the hamstrings 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 each side

Apparatus Setup

Suggested springs

  • Exo Chair by Balanced Body
    • Cactus style number system
      • One spring on setting 2
  • Resistance: light

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.

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 heel of one foot onto the pedal, with the other leg in a table top or extended leg position. 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 press the pedal down towards the mat or the floor with the heel, aiming to work the hamstrings and gluteals, and inhale to return 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 and in neutral still the entire time without arching the spine as the heels come closer towards the mat? Or without dipping the pelvis on the side of the table top or extended leg?
  • Legs
      • Can the client keep the lifted leg still in table top, or (as a progression) extended up towards the ceiling and still the entire time?
  • Feet
    • Is the heel connected into the pedal with the foot 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 90 degree angle from the hips, knees and pedal to begin with
  • 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

Progress the exercise by

Series and Transitions

This exercise is part of the Inversion series which also includes the Glute Bridge + Hamstring Curl and the Hamstring Curl