Single Leg Shoulder Bridge on the Wunda Chair
Single Leg Shoulder Bridge on the Pilates Wunda Chair will challenge your Shoulder Bridge on the Mat and will also prep you for exercises like Single Leg Table on the Wunda Chair and the Shoulder Roll Down. The key is not about how low the pedal can go but whether you can square your hips off as you move the pedal with only one leg. As you explore this exercise keep your eyes looking straight up and you’ll find length in your entire spine.
Work the pedal up and down with the back of your leg.
Typically done from Shoulder Bridge on the Wunda Chair. Laying on the floor with head away from the pedal. Arches of your feet on the pedal. Knees and feet a hips distance apart. Arms long by your side. Gaze up. Roll the hips up while keeping the pedal up. Reach your tailbone towards the back of your knees.
With your hips and pedal up stretch one leg long. If your pelvis tips start over. Ideally, hips are square as you reach one leg long and the other leg pulls the pedal towards the floor and then lifts the pedal back up. Repeat a few times and then replace the leg and roll down to the floor. Roll up and repeat on the other side. If you have one side that needs more work. Start with that side first the do the strong side and repeat back on the other side.