Wunda Chair Spinal Mobility: Seated Spine Stretch

Wunda Chair Repertoire

Mobility:

Spinal Mobility: Seated Spine Stretch

Alternate Names

Spine Stretch Forward

Derived From

Mat Pilates: Spine Stretch

Primary Element

Mobility

To help improve the mobility and flexibility of the spine.

Secondary Element

Stability

To develop abdominal stability to keep the pelvis stable throughout the exercise and to create support for the spine during the movement.

Tertiary Element

Strength

To strengthen the abdominals whilst supporting the spine during the movement.

Repetitions

6-10

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

The spinal flexors such as the rectus abdomins and the deeper layer of transversus abdominis to assist in pelvis stability.

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 work in a pain free range of motion.

Execution

Sit on the floor or Mat facing the pedal and place the legs either side of the Wunda Chair base in a V-position. Place the heels of the hands on the pedal in line with the shoulders. Aim to start with the pelvis in a neutral position and the shoulders straight.

Exhale and press the pedal down by flexing the spine forward and creating a C curve in the spine. Inhale to engage abdominals and roll the spine back up to the starting 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 tucking the pelvis under and leaning back, or tilting the pelvis forward?
  • Legs
    • Can the client keep the legs still throughout?
    • Allow the client to bend their knees, or sit on the end of the Mat rolled up or a yoga block to assist in keeping their pelvis neutral, particularly if they are biasing a posterior tilt or have tight hamstrings.
  • Feet
    • Are the feet flexed and pressing into the sides of the Wunda Chair?
  • 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 throughout 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 C curve in your spine, draw the nevel to the spine whilst pressing down
  • Imagine curling up and over a fit ball and avoid sinking the spine
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Adjust the leg position by bending the knees or proping up onto the Mat folded over or a yoga block in order to feel the stretch in the lumbar spine not primarily the hamstrings
  • Connect to the anchor point of the abdominals drawing in before the spine re-stacks

Modifications and Variations

Regress the exercise by

  • Decreasing the spring setting to one spring on setting 1
  • Reduce repetitions and/or pace 
  • Sitting on a yoga block or the Mat rolled up to allow the legs to extend and find more range from the lumbar spine if the hamstrings and lumbar spine are tight
  • Reducing the range of motion so the client can focus on pelvis stability, holding their position and flexing the spine
  • Working on Mat Pilates: Seated Spine Stretch

Progress the exercise by

Series and Transitions

This exercise is part of the Spinal Mobility series which also includes Seated Spine Twist. These exercises can also be found in the Mat Pilates repertoire, and variations in the Cadillac repertoire.