Single Leg Tendon Stretch Back on the Wunda Chair
Single Leg Tendon Stretch Back on the Pilates Wunda Chair is a great place to practice your Tendon Stretch. You can practice it without moving the pedal at all. You can work out how to keep your hip over your ankle. You can truly see how your body is going to cheat, lean, or overwork to make the exercise happen before going onto the Reformer where the carriage is able to move. Definitely play with holding the pedal still to work on the transitions and also lifting and lowering the pedal with your leg out to the side or behind the chair.
Focus on the reach from the center not about lifting the pedal.
Place one top spring and one bottom spring on the chair. If that’s too much spring then try one middle one bottom. Sit on the chair and place the arches of your feet on the pedal. Lift your hips off the chair and fold forward. Lift your low ribs up and reach your tailbone down. Stand in your feet and lift up through your abs. Press your arms into your chair from your back. Do a couple of Tendon Stretches with both feet on the pedal. Then place one hand in the center of the chair and take one leg out to the side.
To lift the pedal make sure your head is down and looking through your leg. Lift up through your center and reach down through your leg. The leg that is free reaches up and out to the side and if everything is lift and reaching the pedal may rise up. Then you can lift and lower the pedal (stop just before you hit the bottom) 3-5x and then switch sides and repeat. If you find a weaker side repeat again on the weaker side. Then take your leg to the back of the chair and repeat the lift and lowers with your leg to the back. Be mindful your head will want to lift. Keep it down.