PILATESOLOGY ENCYCLOPEDIA
Push Down on the Wunda Chair
LEVEL
Intermediate
SETUP
1 Middle, if chair slides secure it
REPETITIONS
3 sets of 3 pumps
GOALS & BENEFITS
- This exercise strengthens the Half Roll Down and Roll Up by teaching rotation of pelvis
- Pelvic strength & stability
- Spinal flexibility, overall control and balance
TIPS & CUES
- As you bend forward rotate pubic bone forward and sit bones down to stabilize your pelvis
- Pull the pedal toward you with arms while rotating pelvis, this moves the pedal
- It’s ok to bend knees if needed, the work is in the pelvis
- for knees that overlap, stand hip distance apart parallel
