Wunda Chair Spinal Mobility: Seated Spine Twist

Wunda Chair Repertoire

Mobility:

Spinal Mobility: Seated Spine Twist

Alternate Names

Spine Twist Seated

Derived From

Mat Pilates: Spine Twist

Primary Element

Mobility

To help improve the mobility and flexibility of the spine in the transverse plane.

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

–

Repetitions

3-5 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

Transverse

Targeted Muscles

The abdominals including the internal and external obliques on the rotation of the ribcage and thoracic spine 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 rotation is contraindicated or where the client is unable to work in a pain free range of motion.

Execution

Not suitable for some spine, shoulder, wrist issues, where rotation is contraindicated or where the client is unable to work in a pain free range of motion.

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?
    • Can the client keep the pelvis still and rotate from ribcage or thoracic?
  • Legs
    • Can the client keep the legs still throughout? Use the press down of the heels to assist.
    • 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, particulary 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

  • Actively press the pedal down from the deltoid or top of the arm and shoulder as opposed to pressing with the wrist and hand only
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine the ribcage moving around with the shoulder girdle and head only moving within the same range as the ribcage
  • 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 sit in a neautal pelvis posiiton
  • Press the heels actively into the floor to assist with keeping the pelvis still
  • Keep long and even through the torso, avoid colapsing the torso or leaning to one side as the shoulder and upper arm press the pedal downwards

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, and rotation from thoracic
  • Working on Mat Pilates: Seated Spine Twist
  • Working on Wunda Chair Spinal Mobility: Seated Spine Stretch

Progress the exercise by

Series and Transitions

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