Going Up Side on the High Chair
Going Up Side on the Pilates High Chair is a great spot to learn it before you do it on the Wunda Chair. You have the backboard, handles and heavier springs to truly support you. I find this exercise not only teaches you for the Wunda Chair but it also helps you find strength for your Side Kicks on the Mat, Side Splits on the Reformer, Coordination and more. Learning how to stand on one leg while externally rotating and moving the other one is a skill you need to strengthen your practice but also improve your coordination and balance in life!
As the pedal rises resist the urge to lean into the chair.-Lesley Logan
The safest way to get on the High Chair is to stand facing the chair, press the pedal down and then turn to face the side. Your outside leg will be on the pedal, parallel and on the outside edge. The inside leg will be on the top of the chair alongside the diagonal edge or if you don’t have a guide, place your toes in the far corner. Your knee can press into the backboard. Your outside arm can be hand on hip or reaching out to the side for balance. Your inside hand can be on the handle or behind your head.
To begin, press down evenly into both legs and lift your center up. As the pedal rises resist the urge to lean into the chair. Maintain your shoulders over your hips and your outside hip over your outside foot. As you lower, instead of landing back at the bottom, control your descent and lift right back up. Repeat 3-5x. If one leg is stronger than another leg, do the weak side twice. In the future, you can do weak, strong, weak. As you get stronger place both hands behind your head. Press your hands behind your head and connect your arms to your back.