Push Down: Back on the Wunda Chair
Push Down from the Back on the Pilates Wunda Chair, aka Push Down from Behind, is one of many Push Downs on the Wunda Chair. All of them serve different purposes. Push Down from the Back is uniquely useful for practicing going from a round back to a tall and even slight extension back and then back to a round back. This strength in coordination is key for exercises like Semi Circle, Upstretch Combo and going through the Knee Stretch series without stopping. I love to do Push Down from the Back towards the end of a session but there are no rules – use it as necessary.
Hug outer hips in, reach your arms from your back, lift from center.
Place one middle spring on your Wunda Chair and then stand at the back of the chair. Your toes will touch the edge of the chair but thighs will not. Heels are hugging together and toes are slightly apart. Reach your arms up overhead from your back. Make sure your shoulders are not in your ears. And that your center is pulling together, tailbone towards your heels, outer hips hugging in. Make sure you are standing on all four corners of each foot. It’s easy to lean into the heels and lock the knees.
Reaching down through your feet and up through your waist, lift up and over the chair. Round your spine so that the heels of your hands land on the pedal. Then reach into the pedal from your center not your shoulders and your spine will go from round to tall. Then pull up from your center to pull the pedal back up. Repeat 3-5x. If going well, you can reach into the pedal and at the farthest you can reach without locking your knees or using the pedal to hold you up bend and straighten your elbows 3x and then with straight arms pull the pedal back up.