Wunda Chair: Washer Woman I

Wunda Chair Repertoire

Warm Up:

Washer Woman I

Alternate Names

Standing Push Down, Push Down from the Front

Derived From

Mat Pilates: Roll Up

Primary Element

Warm Up

To warm up the body before more challenging repertoire by creating spinal mobility, transversus abdominis (low abdominal) activation and scapula stability.

Secondary Element

Mobility

To develop spinal mobility, in particular improve lumbar mobility.

Tertiary Element

Stability

To develop transversus abdominis activation and control, and scapula stability.

Repetitions

6-8

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 the correct set up 

  • The pedal position, checking the dowel is secure if working on a split pedal Wunda Chair 
  • The springs are secure and set to the intended resistance

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

Abdominal muscles –  transversus abdominis, the deepest layer of abdominal muscles. Its role is to support the torso by maintaining abdominal wall tension which stabilises the spine and pelvis.

Warnings

This exercise is not suitable for spinal issues or pathologies where flexion is contraindicated or would cause pain.

Execution

Start one footstep away from the base of the Wunda Chair, and stand with the heels together and toes apart in a Pilates V-position. Reach the arms upwards above the head towards the sky, press through all four corners of the feet and hug the back of the legs together, with the hips over the heels, roll the spine down, pushing with the hands. 

Pause at the end of range and bend the elbows three times, extend the arms, and lift the pedal by lifting the navel towards the spine. 

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 to one side?
  • Is the pelvis tucked posterior?
  • Is the pelvis pushing back as the client rolls forward. The hips need to stay over the heels to let the abdominals do the work

 

Legs

  • Are the knees locked?

 

Feet

  • Are the insides of the feet lifting or leaning outward? (supinated) 
  • Are the insides of the feet rolling inward? (pronated)

 

Apparatus

  • Is the pedal banging at the bottom? Reduce the spring load so the client can control the springs and reduce the range of motion

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Keep the pelvis over the heels as you round forward and down, trying not to let the bottom sink back, instead lift up more through the centre or abdominals. Try not to lean back
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine the supine variation of this exercise on the Mat where you would need to roll up and reach your hands towards the ceiling or forward towards your feet, the Mat Pilates Roll Up
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Feel the abdominals draw in when pressing the pedal away
  • Move the bottom of your ribcage in at the front and expand it at the back as you roll down
  • Press the pedal down only so far as the weight stays in the feet and you don’t feel yourself rocking forward
  • Press the heels into the floor and resist the springs as the body returns to upright

Modifications and Variations

Regress the exercise by

  • Reducing the spring resistance to one spring on setting 1 to feel the sensations of the exercise more, and reduce the repetitions
  • Moving the client back against a wall so if the client is leaning back in the exercise they can feel themselves bump into the wall as a reference point, or stand behind them
  • Working on Mat Pilates: Roll Up
  • Working on Mat Pilates: Roll Up imagining you’re standing up with the Wunda Chair and pushing the pedal away
  • Working on Reformer Long Stretch Series: Up Stretch and focusing on closing the carriage to park or the stopper

Progress the exercise by

  • Adding spring resistance, repetitions and/or pace
  • Stepping closer to the base of the Wunda Chair so it is more challenging to keep the pelvis over the heels (greater abdominal connection and control as well as spinal mobility)
  • Removing one arm and placing it behind the head for a single arm variation (the challenge is to stay centred)
  • Working towards Wunda Chair: Pull Up

Series and Transitions

Transition in one movement to the next Warm Up exercise by stepping one foot up onto the pedal from the end standing position to move to Single Leg Press Front.