Spine Stretch Forward on the Pilates Wunda Chair is one of those exercises that is more than meets the eye. Spine Stretch Forward looks like it's about pushing the pedal down. But, it's all about the lift 'up and over' the pedal. As you do Spine Stretch Forward focus on your lift through your center and how the pedal helps you find that so when you are doing Spine Stretch Forward on the Mat you get the most out of the exercise. And, when you're ready be sure to add in the Teaser on the floor after you do Spine Stretch!
Arms are reaching from your back, legs reaching long and pressing down.
Place one middle spring on your Wunda Chair then sit in front of your chair. If on a hard floor, place a stick pad or mat down so you don't slide around. Reach your legs long on either side of the chair and place the heel of your hand on the pedal. Be sure not to "hang off" the pedal. You want to sit in a place where you can 'shoulder over hips' with the heels of your hand on the pedal. Press your heels down and reach them forward so your legs are active. Lift your center up through the crown of your head.
As you lift 'up and over' the pedal because your arms are connected to your back the pedal will lower. However, do not focus on lowering the pedal. Focus on lifting your waist up and over. Pressing the pedal from where your arms connect to your back. If you stop lifting and rounding then the pedal has to stop moving. Return back to the start position and allow the pedal to support you back up. Repeat 3-5x. If going well, add in the Teaser from the Floor. Or, move the chair out of the way and test your skills on the Mat.
Be sure to check out more of my Wunda Chair workout videos. I want to help you continue your Pilates Wunda Chair training!