Shoulder Bridge on the Pilates Wunda Chair is a great place to strengthen and practice for Table, Shoulder Roll Down and even a High Bridge on the Reformer. Shoulder Bridge is a place to strengthen your back side body that will help you in all your Pilates exercises because the strength of the hamstrings and glutes is integral to connecting to your entire center. What I love about the Shoulder Bridge on the Wunda Chair is you have so much support because of the floor you're on. It lets you focus only on what the legs are doing with the pedal.
Pull the pedal with your hamstrings and glutes not your foot and calf.
With one middle spring on your Wunda Chair lay down on your back with your hips towards the pedal. You want to make sure your chair is secure and wont slide away. Also, you want a 90 degree angle at the knee when your arches are on the pedal. It's easy to be too close or too far away. Arms long by your side space behind your neck. It's tempting to look down at your legs. Look up to the ceiling the entire time. Your knees and feet about a hips distance apart.
With the pedal up, roll your hips up without changing your neck. You can roll back down or you can roll up and pull the pedal down and back up 5-10x and then roll back down. Repeat 2-3x. If going well, you can do it with one leg. Roll the hips up reach one leg out maintain the angle at the hips and make sure your hip doesn't dip. Then with the leg on the pedal pull it down and up 5-8x and switch. If you have one leg weaker than the other, be sure to repeat on the weaker side. Then see how this relates to Table on the Wunda Chair.
Be sure to check out more of my Wunda Chair workout videos. I want to help you continue your Pilates Wunda Chair training!