It's no secret that the very first exercises you learn on the Wunda Chair can be challenging. The small size of this apparatus can leave you and your clients mostly hanging out in space bereft of support.
Gone is the luxury of lying down on the Mat, Reformer or Cadillac.
The Wunda Chair is compact. Stylish, even.
You've still got a “mat” area, per se, but oh, it has gotten teenie tiny…and rarely do you perch on it…
Working on the Chair – and taking clients there as well – can definitely up your game.
The Wunda Chair has panache!
To the uninitiated, it looks so unlike the other larger apparatus. Your client is intrigued…
They can feel the excitement in the air…
What's going to happen here?
Wait until they find out they must lift up the pedal with their stomach. Whaaa?
The 4 Must-Have Exercises
- The Push Down
- The Pull Up
- Spine Stretch Forward
- Teaser on the Floor
2 great pairs that work oh-so-well together.
The 1st dynamic duo: The Push Down and the Pull Up
Joe Pilates' genius has given you The Push Down where the lower body is fixed and the upper body moves, and exactly the opposite scenario in The Pull Up, where the upper body is fixed and the lower body is mobile. My gosh, they make a great pair.
Oh, and what are they good for?
Remember you are here at the Chair to get better at the Mat.
What fun. Happy to help!
Given the shape of these two exercises what can they help your client achieve?
What other exercises do they remind you of?
I love The Push Down and The Pull Up to reinforce the Round shape. Use them to improve the Elephant and Knee Stretches on the Reformer as well as the lying-down-counterpart of The Push Down: the Roll Up on the Mat. Get help from the The Pull Up to work on the Snake/Twist on the Reformer.
It doesn't get any better than that.
Pair Deux: The Spine Stretch Forward and the Teaser on the Floor
Deep within so many of the Pilates exercises there exists The Spine Stretch Forward. In the midst of the Roll Up and the Neck Pull on the Mat, in all of the exercises done on the Short Box and the Rowing Series on the Reformer you'll create your own tug-of-war within yourself. You will scoop the stomach in and up as you reach your back further up and over your aforementioned stomach.
The Teaser on the Floor can give your client a great assist to strengthen their Teasers – on the Mat and beyond. Using what you have just cultivated in the Spine Stretch Forward will help your stomach to make the Round back of the Teaser and pull up that pedal. You will use your stomach to close the spring with control to create and strengthen the Round shape of the Teaser.
You will use the springs in the same manner as you do on the Reformer.
How did we get here? We're talking about the Wunda Chair!
What is Mantra #1?
Yes! So on the Reformer the one over-arching goal is to close the spring with control. By learning to control the springs as they close you are learning to control your stomach, your powerhouse, your center, your body.
On the Wunda Chair this means the pedal does not push you around. The pedal pushing you around is the equivalent of the Reformer springs pulling the carriage in with a big BANG, reputedly the worst sin you could commit in Joe Pilates' studio.
Control. You reign supreme.
Don't let that pedal push you around.
Use your 4 Must-Haves to improve oh-so-many other exercises:
- Knee Stretches
- Neck Pull
- Teaser 1,2,3
- Hip Circles
- Spine Stretch Forward on the Mat
- Open Leg Rocker
- Push Thru on the Cadillac
- Going Up Front on the Wunda Chair
- The Short Box
- Teaser on the Long Box
- The Mountain Climb on the Wunda Chair
- The Rowing Series on the Reformer
And the list goes on and on…
Join me on November 16 @ Studio S Pilates, Temecula, CA
Must. Have. More. Wunda.
Click on the image for more details.