PILATESOLOGY ENCYCLOPEDIA: WUNDA CHAIR
Push Down One Arm Side
LEVEL
Intermediate
SETUP
1 Middle, if chair slides secure it
REPETITIONS
1 or 2 sets of 3 reps
GOALS & BENEFITS
- Pelvic strength & stability
- Helpful for strengthening and awareness of weaker side
- Coordination of entire body and rotation of pelvis
TIPS & CUES
- This exercise strengthens the Half Roll Down and Roll Up by teaching rotation of pelvis
- Rotate your pelvis so that it remains neutral to the walls
- As you move the pedal, work to keep pubic bone straight forward and sit bones down
- Keep pulling the pedal toward you with arms while rotating pelvis, this moves the pedal
- Bend knees if needed, the work is in the pelvis
