Wunda Chair Lateral Series: Side Reach

Wunda Chair Repertoire

Stability:

Side Reach

Alternate Names

Nermaid, Side Over

Derived From

Classical Mat Pilates: Side Reach

Primary Element

Stability

To develop and create lateral stabilisation and torso flexion in the frontal plane, primarily control of the abdominal obliques.

Secondary Element

Mobility

To increase thoracic mobility in the frontal plane and bring awareness to ribcage mobility, as well as stretching the lateral flexors.

Tertiary Element

–

Repetitions

6-8 each side

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

Frontal

Targeted Muscles

The exercise assist in create awareness through the frontal plane or when moving laterally. The obliques are extended and on stretch on one side, with the underside obliques working to lift up and over and engage to lift back to the starting position. The Latissimus dorsi work in a similar way on the back side of posterior of the torso. The exercise also allows for a stretch through quadratus lumbordum if the sit bones are anchored down onto the chair with the focus on lifting up through the ribcage before flexing over.

Warnings

Not suitable for some shoulders and spine issues.

If a client has trouble externally rotating, for example sitting cross legged or in a Z-leg position then it may be a difficult exercise for them to do. If they’re working in a pain free range with no known contraindications then its a great exercise choice to help strengthen that and open the hips, otherwise keep both legs in front and together.

Execution

Sit facing side on on the chair with both legs together, or one leg reaching to the floor, the other in a Z-leg position (sole of the foot to the inner thigh) bent up onto the chair. Reach the inside arm down to touch the pedal and reach the outside arm upwards. Imagine the ribcage, shoulder and then hand extending up so to lift from the torso.

Laterally flex the torso and feel the ribcage move, incidentally pressing the pedal down slightly towards the base of the Wunda Chair. Engage through the abdominals before lifting the torso up and letting the pedal follow back to the start position.

Observations

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

  • Pelvis
    • Are the hip bones even horizontally or is the client leaning towards and biasing one side?
    • Is the client hitching the hip of the back leg or leg furthest from the pedal?
  • Legs
    • Are the legs connected together in front of the chair or in a Z-leg position?
  • 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. Add a foam pad or mat to the base of the chair to soften the noise if necessary.

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Keep the legs and pelvis stable and anchored down to lift up and away from that stable base
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine the ribcage lifting up and to the side, or lifting up and over a spike near the underside waist rather than leaning across
  • You may demonstrate a part of the movement as a visual representation for the client to see

Kinaesthetic

  • Aim to move from the ribcage and waist area
  • Lift up the ribcage, shoulder then hand when reaching the outside arm towards the ceiling
  • Try to match the resistance of the pedal by pressing the hand gently into the pedal whilst the pedal is lifting as well as when its lowering

Modifications and Variations

You could repeat the exercise on the client’s weaker or tighter side a second time.

Regress the exercise by

  • Reducing the spring resistance to one spring on setting 1 to connect more into the stability component of the exercise. This would need to also involve reducing the range of motion so to focus on the oblique engagement, not how far the pedal can press down
  • Reduce repetitions and/or pace

Regression Repertoire to work on:

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
  • Extending the legs out in front of the body with the ankles crossed and holding the legs lifted and still

Progression Repertoire to work towards:

Series and Transitions

This exercise is part of the lateral series. Build up into Side Flexion and then Side Flexion with Twist Teaser.