Achilles Stretch on the Wunda Chair
This Achilles Stretch on the Pilates Wunda Chair is an often overlooked tendon stretch, foot ankle, footwork exercise. Its looks are deceiving. While it is called a stretch and even looks like it would be one, the Achilles Stretch is a great way to connect to your center, work your seat, and deepen your connection to your feet. In this exercise, you can truly focus on reaching through the whole ball of your foot from your glute and up into your center. It’s a challenge for those who are tight but also for those who are flexible. Coordinating the heel to move in line with the foot.
Press through the whole ball of your foot as you flex and point.
Place one top spring and one bottom spring on. your chair. Take a pad to the front edge of your chair and use your hands to create a “diamond” on the edge of the chair. Place the ball of your foot to the pedal and press it down to place the top of your tibia (just below your knee cap) inside the diamond shape your hands created. Use your hands to keep your knee in place. Your standing leg is just in front of the chair. Slightly at an angle and reaching down from your hamstring and glute. Your upper body is creating the longest flexion.
To begin press the pedal down with the ball of your foot and then lift the pedal back up. The pedal is heavy enough to push your foot up. The goal is about resisting the pedal and intentionally closing the spring. Repeat this action 5-10x each foot and then switch sides. If you have a weaker side be sure to do the weak side then the strong side and repeat on the weak side. Press through the whole ball of your foot and continue to press even as you lift the pedal back up.