- Difficulty: Intermediate
- Equipment Needed: High Chair (I love using the Balanced Body Wunda Chair High Back.)
- Reps: 5-10x each side
- Warning: May not be suitable for some knee or ankle issues.
- Questions: Contact us here
Achilles Stretch on the High Chair
Achilles Stretch or Tendon Stretch on the Pilates High Chair is an incredible exercise for almost anyone. Contrary to its name, it’s more about the strength than the stretch. This exercise can also be done on the Wunda Chair. Many of us let our ankles flex back without much thought. But by working your foot and ankle in this exercise on the High Chair, you’ll feel your seat connect, your center lift and challenge the muscles of your foot. While it looks like a simple point and flex of the foot, you’ll soon discover as you do it where your weaknesses lie and how they travel through your body.
Resist the pedal back by continuing to apply pressure into the pedal.-Lesley Logan
With your heavy springs on the High Chair, set your hands on the edge of the pad and chair. Create a diamond shape so your knee can rest on the pad but be cupped and held in place by your hands. The ball of your foot is on the pedal and your standing leg is reaching into the floor with your center lifting up. Do a quick run through and make sure your shoulders are on your back, and you’re finding your two-way stretch even before you get started. It’s easy to fall into “this is a stretch” when it is a full body exercise.
From your start position, press the pedal away with the ball of your foot. Notice how your foot may want to roll from one side to the other. Then, resist the pedal back to the start position by continuing to apply pressure into the pedal. It’s easy to “let go” and let the pedal to flex your ankle for you. Maintain control of the springs on the up and the down and you’ll notice your whole body chime in. Repeat the action 3-5x each foot. You can repeat this exercise if you have a weaker side.
Be sure to check out more of my Pilates High Chair exercises. I want to help you continue your Pilates High Chair training!