Push Down Front Single Arm on the Wunda Chair
If you love the Push Down on the Pilates Wunda Chair you will really love this one arm version! As humans, we always have one side that likes to dominate. So, by taking what you know from your Push Down you will really learn what your body needs and any asymmetries you have in your legs, waist, and shoulders. The first time I did this exercise my body totally twisted and I saw how much I was relying on my “strong” side to do most of the work. If you are ready to see which side you lean on then give this exercise a go
I like to feel my sacrum reach down into my heels and my ribs pull up.
You can do this before or after you do your Push Down or even sandwich it in between your Pushdowns. It’s a unique teaching tool for all our Pilates exercises. Have one middle spring on, same standing set up as your Push Down but with one hand behind your head and one arm reaching from your back and to the ceiling. Root down through your feet and hug both legs tight together. When you feel even through both legs begin to round forward and place your straight arm on the pedal and continue your roll down until you can no longer maintain your reach through your legs.
Begin pumping your arm three times. Try to keep your elbow in close and control the spring open and closed. After three pumps reach your straight arm into the pedal and then lift the pedal up from your center. I like to feel as if my sacrum is reaching down into my heels and my low front ribs are pulling up to the sky. Then after you have closed the spring, press the pedal down and repeat the pumps and straight arm lift two more times. Then roll all the way up to standing, switch your arms and do the same things on the other side. If you notice one side is significantly weaker than the other do it again.