Scribd
Upload
761 views6 pages

bk7002 Chair Sample

Jhgfuyttrnvv kjhuyyttnvv yttre bbvv

Uploaded by

Amir Jedidi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
761 views6 pages

bk7002 Chair Sample

Jhgfuyttrnvv kjhuyyttnvv yttre bbvv

Uploaded by

Amir Jedidi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 6

Chair

A DETAILED GUIDE FOR PRACTICING PILATES


TABLE OF CONTENTS

1 Balanced Body Education 64 Press Up with Handles – Facing the Chair


2 What is Pilates? 66 Press Up with Handles – Facing Away
4 Pilates Principles 68 One Arm Push-Ups
5 Introduction to the Chair 70 Tendon Stretch
8 Hamstring Stretch 1 72 Step Downs
10 Hamstring Stretch 2 76 Exercise Sequences for the Chair
12 One Arm Push-Up Standing
14 Double Leg Pumps
16 Single Leg Pumps
18 Standing Leg Pumps
20 Achilles Stretch
22 Leg Pumps Supine/Bridging
26 Scapula Mobilization
30 Chest Press
32 Side Body Twist/Side Lying Obliques
34 Teaser on Floor
36 Kneeling Mermaid
38 Seated Mermaid
42 Cat
44 Lunges
48 Frogs Standing
50 Pull Up/Hamstring 3
54 Reverse Swan/Torso Press Sit
56 Reverse Swan/Side Arm Twist
58 Swan from Floor
59 Swan on Seat
60 Jackknife
62 Corkscrew
INTRODUCTION TO THE CHAIR

The Pilates Chair


The Pilates Chair that Joseph Pilates called the “Wunda” Chair is the most challenging piece of Pilates
equipment for building strength. Exercises on the Chair are great for skiers, runners, tennis players and
golfers and for clients looking to increase power in the upper body for throwing, lifting and racquet sports.

The Wunda Chair is based on the original designed by Joseph Pilates for his clients who lived in small New
York City apartments. It was literally an exercise machine that could be converted into a Chair and put in
the living room. It is a simple piece of equipment consisting of a seat and a hinged foot pedal that springs
attach to. You can sit, lie or stand on the Chair or the floor and push the pedal with your hands or feet. There
are over 25 different exercise categories on the Chair focusing on core strength, leg strength, shoulder girdle
stability, mobility and strength and functional movements such as standing, climbing, pushing and lifting.

BALANCED BODY COMBO AND WUNDA CHAIR ANATOMY


All the Pilates Chairs consist of a seat, a base, a pedal or pedals and spring attachment points. The Combo and Wunda
Chairs also have handles. The Wunda, CenterLine™ and EXO Chairs are 21” high with two springs and the pedal is close to
the seat in the resting position. The Wunda and CenterLine have one pedal and the EXO comes with either a single or a
split pedal. The Combo Chair is 24” high, has a split foot pedal, a narrower seat and 4 springs. The Combo Chair is designed
to be the same height as the Trapeze Table so it can be used in conjunction with it. All of the Chairs can be used for most
of the exercises in the manual except where the pedal is split.

handles
handles

Seat
Handle
Adjustment Handle
Knob Split Pedal Adjustment Single
Knob Pedal

Pedal Dowel

Chair Base

Combo Chair Wunda Chair (shown with optional handles)

© 2009 Balanced Body Education. All rights reserved. Chair - A Detailed Guide for Practicing Pilates. May not be reproduced in whole or in part. 5
HAMSTRING STRETCH 2
BEGINNING • 4 REPS

Springs: Combo – 2 L2 to 2 H1 Wunda/EXO – 1 H3 to 2 H1 Pedal: Together

STARTING POSITION VARIATIONS


Stand behind the Chair with the legs parallel or turned out. One arm
Short clients may need to stand on pads or a small box. Roll down and reach the pedal with one arm. Continue
pushing the pedal down as you reach the free arm back.
MOVEMENT SEQUENCE Bend and straighten the elbow 4 times and roll back up to
standing.
Inhale: Reach the arms overhead.
Exhale: Engage the abdominals and starting with the top of Back position
the head, roll down one vertebra at a time until the Depending on the application, the lumbar spine can be in
hands reach the pedal. Continue pressing the pedal flexion to focus on both back and hamstring flexibility or
down as far as the back and hamstring flexibility if possible, it can move into a neutral position to focus on
will allow. The back will move from round to flat as hamstring flexibility.
the pedal presses down.
Inhale: Keeping the torso in position, bend and straighten
the elbows pressing the pedal down and up 4
times. Finish with the arms straight.
Exhale: Return by engaging the abdominals and uncurling
the spine. Keep the weight on the center of the feet
while rolling up. Don’t let the hips move back.

1. Starting position. Reach the arms 2. Roll down until the hands reach the pedal. 3. Press the pedal down.
overhead.

10 CHAIR - A DETAILED GUIDE FOR PRACTICING PILATES


LUNGES
INTERMEDIATE TO ADVANCED • 10 REPS

Springs: Combo – 2 H2 to 2 H4 Wunda/EXO – 2 H2 to 2 H4 Pedal: Together Handles: In

STARTING POSITION Beginning Lunge – No Weight Shift | Intermediate


To get into this position, stand in MOVEMENT SEQUENCE
front of the Chair, press the pedal
Inhale: Step up onto the seat keeping the hips level and the front knee lined up
down with one foot (instructor can
over the toe. Do not let the front knee move forward of the toe. Rise up
assist) and step up onto the seat with
as far as you can without losing the tension on the pedal.
one foot, then the other. If you are
short, step up onto the Chair from the Exhale: Lower the pedal toward the floor but do not let the pedal come all the
back using a Reformer box or moon way down between repetitions.
box to assist.
Repeat 10 to 15x on each leg.
Keeping the hips level, reach one foot
down to the pedal. Place the ball of
the foot on the pedal with the heel
lifted.

ARM POSITIONS
ƫƫ Holding onto the handles.
ƫƫ Crossed in front of the chest.
ƫƫ Reaching out to the sides.
ƫƫ Holding a Pilates ring overhead.

1. Starting position with handles. Hold 2. Rise up onto the front leg keeping the
onto the handles and place one foot knee behind the toes.
on the seat.

1. Starting position genie arms. Place one 2. Rise up keeping the back foot on the
foot on the seat keeping the hips level. pedal and the hips level.

44 CHAIR - A DETAILED GUIDE FOR PRACTICING PILATES


Side Lunge - No Weight Shift | Advanced
STARTING POSITION
Stand facing the side of the Chair. Step onto the pedal with the heel at the end closest to you. Press the pedal down to the
platform. Place the other leg on the farthest corner of the Chair seat in turnout. Place the legs to minimize torque on the
hips and to keep the hips facing forward parallel to the edge of the Chair.

MOVEMENT SEQUENCE
Inhale: Step up onto the seat keeping the hips level and the knee lined up over the toe. Rise up as far as possible without
losing the tension on the pedal. Do not let the front knee move forward of the toe. Keep the weight centered
between the two legs rather than shifting it all to the front leg.
Exhale: Lower the pedal toward the floor but do not let it come all the way down between repetitions.

CHALLENGE
Side Lunge with Weight Shift
Once the pedal is as high as possible, take the foot off the pedal and shift the weight to the foot on the seat. Keep the hips
level as the weight shifts to the seat and as the foot reaches for the pedal.

1. Starting position. Face side with one foot 2. Rise up onto the front leg until the pedal 1. Side Lunge with Weight Shift. Continue
on the seat and the other on the pedal. won’t go any further. rising until you are all the way up on the
standing leg.

46 CHAIR - A DETAILED GUIDE FOR PRACTICING PILATES

You might also like