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Single Leg Tendon Stretch Back on the Wunda Chair

Home  »  Pilates Wunda Chair Exercises | Free Tutorials   »   Single Leg Tendon Stretch Back on the Wunda Chair
  • May 27, 2023
Single Leg Tendon Stretch Back on the Wunda Chair - Online Pilates Classes
  • Difficulty: Intermediate
  • Equipment Needed: Wunda Chair (I love using the Balanced Body Wunda Chair.)
  • Reps: 3-5 each side
  • Warning: May not be suitable for some back or shoulder issues
  • Questions: Contact us here

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.

Be sure to check out more of my Wunda Chair workout videos. I want to help you continue your Pilates Wunda Chair training!

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

BYE BYE TECH NECK

Online Mat & Reformer Pilates Class Descriptions:

Nobody likes to have a forward head posture but we all love our smartphones and have to use Tech! It can cause headaches, shoulder/neck pain and poor breathing patterns.

In these weeks' classes, we will bring the head back in line with the rest of the spine to uplift the posture and relax tension. We will feel as though a great weight has been lifted from our shoulders.

Props needed:
Mat: Magic Circle, Towel (hand towel or tea towel), Normal Chair
Reformer: 1 lb Arm Weight (one), Box, Pole, Non-slippery pad

Enjoy the classes,
Yasmin

MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle, towel (hand towel or tea towel), normal chair and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, 1 lb arm weight (one), box, pole, non-slippery pad and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

DEFYING GRAVITY

Online Mat & Reformer Pilates Class Descriptions:

Defying Gravity- kinda of how we do Pilates always! Our practice improves the more we understand that our entire body is working in every exercise. Nothing is over working or under working. In fact, the idea of using tensegrity in our workout can help us identify where we need to explore more strength and length.

This workout, inspired by Wicked and Cynthia Erivo is designed to help you see the power you have within you!

Prop on the Mat- a broom stick..pole..yard stick

See ya in class,
xx-LL 💋

A CURIOUS LITTLE MERMAID

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

Have you ever tried to stack your legs while doing Mermaid and immediately sank or even fell over a bit (or completely)? No, just me? Like, why is it so hard to stay upright??

We know all bodies are different and we celebrate it here at OPC! So, let’s get curious this month.

We’ll explore what happens when we intentionally create some space in our side waists in different exercises using different pieces of equipment and props. Since there are fewer exercises that focus on the side body we’ll use our curious concept in all the different body shapes we make: Flexion, extension, rotation, and side bending!

At the end of each workout, we’ll see how this curious concept of keeping space between the lowest rib and the top of the hip has prepared us to defy gravity and get into Mermaid a little more confidently.

Props needed:
Mat - Magic Circle for a few exercises
Reformer - Magic Circle
Tower/Cadillac - Reformer box or a stable chair that is about the height of the Tower or Cadillac mat!
Chair - A mat is optional

See ya in class,
xx-LL 💋

HIP HIP HOORAY

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

We will turn on the heat in your Hips and Thass® this month! When your hip flexors and/or lower back are feeling tight from stress, overwork or sitting too much, these classes can help! Yes, tension in the hip area needs stretch, but tight often means weak - so we will build strength and awareness in your entire lower body.

Enjoy freed and happy hips on Reformer, Wunda Chair, Mat and Tower/Cadillac!

Props needed:
Mat - Magic Circle
Reformer - ball, box & pole
Tower/Cadillac: no props (if you don´t have a bottom hook for Standing Leg Springs you can use a Theraband)
Wunda Chair - Yoga block (not required)

See ya in class,
xx-LL 💋

WEIGHT WHAT??

Online Mat & Reformer Pilates Class Descriptions:

It's my bday week! I'm turning 42 and in my research to find a song or something epic around 42 I found quite a few things. In the intro's of class I explain some of them. But one I found was that Rainbows start at 42 degrees of the reflection. And something I love about Rainbows is they show us how possible it is to find the longest arc always. Rainbows don't sag anywhere.

Props needed:
Mat: Small hand weights (2-3lb) or soup cans or water bottles
Reformer: Sitting Box; Small hand weights (2-3lb) or soup cans or water bottles

See you in class,
Mindi

MAT EQUIPMENT NEEDED: Your awesome self, small hand weights (2-3lb) or soup cans or water bottles and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, sitting box; small hand weights (2-3lb) or soup cans or water bottles and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

MARCH ON

Online Mat & Reformer Pilates Class Descriptions:

There's actually a lot of marching in Pilates if you think about it. Single Leg Stretch has us doing it lying down. You can also do it standing up. On your Wunda chair (don't worry not adding that in here) you've got several ways. So this week lets actually make sure the marching we are doing is from our center. This way we won't fall as we march!

Props needed: 
Mat: squishy  ball or pillow or block. Also can be done without a prop if needed
Reformer: n/a

See ya in class,
xx-LL 💋

MARCH ON

Online Mat & Reformer Pilates Class Descriptions:

There's actually a lot of marching in Pilates if you think about it. Single Leg Stretch has us doing it lying down. You can also do it standing up. On your Wunda chair (don't worry not adding that in here) you've got several ways. So this week let's actually make sure the marching we are doing is from our center. This way we won't fall as we march!

Props needed:
Mat: Squishy ball or pillow or block. Also can be done without a prop if needed
Reformer: N/A

See ya in class,
xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, squishy ball or pillow or block and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

BYE BYE TECH NECK

Online Mat & Reformer Pilates Class Descriptions:

Nobody likes to have a forward head posture but we all love our smartphones and have to use Tech! It can cause headaches, shoulder/neck pain and poor breathing patterns.

In these weeks' classes, we will bring the head back in line with the rest of the spine to uplift the posture and relax tension. We will feel as though a great weight has been lifted from our shoulders.

Props needed:
Reformer: 1 lb Arm Weight (one), Box, Pole, Non-slippery pad
Mat: Magic Circle, Towel (hand towel or tea towel), Normal Chair

See you in class,
Yasmin

MEET ME ON THE EQUINOX

Online Mat & Reformer Pilates Class Descriptions:

No matter where you live in the world there is a moment in Spring/Fall where day and night are almost equal. Pilates exercises ask us to work our opposition equally. Our down reach (lower half) and our up reach (upper half) are like night and day. So, as this week falls on the equinox, I thought it would be fun to focus on if we are working equally. Or if night or day are pulling us more in one direction.

No props needed.

See ya in class,
xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

WEIGHT WHAT??

Online Mat & Reformer Pilates Class Descriptions:

Weight what? Sometimes we need props to find a few different connections and sometimes we need to think about where we are in space for an exercise. In this class we will use small/light hand weights and also explore the weight distribution in certain exercises. Exploring how we move in space will help us find our center and maybe make us feel some things in a different way. No right or wrongs, just different!

Props needed:
Mat: Small hand weights (2-3lb) or soup cans or water bottles
Reformer: Sitting Box; Small hand weights (2-3lb) or soup cans or water bottles

See you in class,
Mindi

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL