Wunda Chair Leg Work: Going Up Side

Wunda Chair Repertoire

Strength:

Leg Work: Going Up Side

Alternate Names

Step Up Side

Derived From

Classical Reformer: Footwork

Primary Element

Strength

To strengthen hip extensor muscles (hamstrings) and knee extensor muscles (quadriceps) and to help align the ankle, knee and hip joints working in the frontal plane. The gluteals also play a role in stability and the exercise can be used as a gluteal strengthening exercise for deep stabilisers such as gluteus medius and gluteus minimus.

Secondary Element

Stability

The gluteals play a role in stability during the exercise to help keep the inside leg (up on the seat) still and supported. Primarily gluteus medius and gluteus minimus.

Tertiary Element

Mobility

To increase and build mobility in the knee, hip and ankle joints.

Repetitions

4-6 each side

Apparatus Setup

Suggested springs

  • Exo Chair by Balanced Body
    • Cactus style number system
      • Two springs on setting 3
  • 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

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.

To work on strengthening the leg muscles the focus is on the below 

The ‘knee extensors’ or quadriceps muscle group of the anterior thigh facilitate the pressing down of the pedal creating a concentric contraction. They comprise 

  • Rectus femoris
  • Vastus intermedius
  • Vastus medialis
  • Vastus lateralis

 

The ‘hip extensors’ or hamstrings muscle group of the posterior thigh facilitate and control the return phase of the movement creating an eccentric contraction. They comprise

  • Biceps femoris
  • Semitendinosus
  • Semimembranosus

Warnings

Not suitable for some knee and ankle pathologies, or if the client is unable to work in a pain free range of motion during the exercise. The exercise does require balance and strength. If the client needs assistance the Wunda Chair can be brought up against a wall, a pole or the end of the Cadillac to use the poles for support.

Execution

Facing the chair place the ball of one foot onto the pedal, pressing the pedal to the floor, before stepping the other foot up onto the chair. Turn to face side onto the chair and step the inside foot up onto the seat with the foot turned out. The outside foot remains parallel to the pedal.

Exhale to adduct the legs, press down into the feet, draw in and upwards with the abdominals and aim to lift the pedal off the base. Inhale to keep the shoulders over the pelvis and lower back down to hover over the base, repeating for the intended repetitions.

Observations

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

Pelvis

  • Is the client leaning to one side?
  • Is the pelvis pushing back and the client leaning forward? The hips need to stay over the heels, and the shoulders over the hips to let the abdominals and legs do the work

 

Legs

  • Is the bottom or outside knee locked?
  • Is the top or inside leg taking all the load? Try to keep somewhat even throughout the legs, and use a pole, wall, or the end of the Cadillac for support if needed as opposed to leaning into the inside leg completely

 

Feet

  • Is the foot of the inside or seat leg externally rotated?
  • Is the foot of the outside or pedal leg parallel?

 

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
  • Place the Wunda Chair against a wall or pole (including the end of the Cadillac) for hand support and to assist with balance

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Try to move on a vertical line or straight up, avoid leaning forward
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine the crown of the head pulling you up towards the sky
  • Imagine the inner thighs or adductors drawing in and upwards towards each other
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Avoid leaning across, but try to create the lift from the abdominals and connecting and pushing down though both legs
  • Keep the pelvis over the heels as you aim to lift straight up through the centre or abdominals. Try not to lean forward
  • Feel the whole body working to control the movement, including using the arms as a balance and assist with the initial lift
  • Press the pedal down only so far as 50% of the weight stays in the inside or seat leg

Modifications and Variations

Regress the exercise by

  • Increasing the spring setting to two springs on setting 4 to assist with the lift off and support for the back leg, effectively reducing the leg load
  • Reduce repetitions and/or pace
  • Reducing the range of motion so the client can focus on pelvis and knee stability
  • Place the Wunda Chair facing a wall, pole or the end of the Cadillac to assist with balance

Regression Repertoire to work on:

Progress the exercise by

  • Reducing the spring settings to two springs on setting 1 or 2, or one spring on setting 3
  • Removing the hands from a support position or position the hands behind the head

Series and Transitions

The exercise can form part of a series including the:

or alternatively transition by letting the pedal come to the base of the Wunda Chair, stepping the front or top foot back onto the pedal, bringing the hands forward and setting up for Side Pull Up.

When stepping off the pedal be sure to step one foot back to the floor or mat, then lift the pedal up to the stopper or top position before stepping the second foot back to the floor or mat. A heavier spring setting may ‘throw around’ a client during the dismount phase.