Single Arm Swan on the Wunda Chair
Why Swan with two arms when you can do it with one? Single Arm Swan on the Pilates Wunda Chair will not only challenge your Pilates Swan, but it will also reveal to you which side of your body is going along for the ride and which one is doing almost all the work. By practicing your One Arm Swan here you can help find where you need to reach from to keep the twists and shifts at bay. If you find a “weaker” side make sure you practice the weak and then the strong and then the weak side again.
Use the pumps to connect your arm to your upper back hug legs together.
With one middle spring on lay on the top of your chair like you would for your regular Swan. Legs long and together with your tailbone reaching long and your hips towards the front of the chair. Your hands on the pedal with the straightest wrists you can make and your shoulders over your wrists. Start with your head, shoulders, chest, hips, and feet in one long line. It’s easy to lift the head or legs. Also, against gravity be sure to engage your upper abs. You should feel you are in one long line and not sinking into your lower back.
Take one arm long to the side from your upper back muscles and use it to help you avoid leaning or twisting to one side. Pump the arm that is on the pedal 3x without changing anything else. Then with a straight pedal arm lift your chest and the pedal. Return back to your start position and repeat 2-3x and then repeat on the other side. Again, be sure to do your weak side first, then your strong side and then the weak side again. After this go ahead and do your regular Swan on the chair to see how you can use what you just learned.