Learn The Pilates Wunda Chair

Starting Position

Sitting on the Chair facing the pedals. Toes on the pedals hip distance apart. Hands resting on the seat (or crossed on line with the shoulders), spine neutral.

Springs

Medium to Heavy.

Breathing and Movement

Inhale: to prepare.

Exhale: straighten the legs by pressing down on the pedal.

Inhale: return the legs to the starting position.

Exercise Objectives

· Strengthen the hamstrings and quadriceps.

· Stabilise the torso and pelvis.

· Foot and ankle stability and control.

· Strengthen the knee extensor.

Cues

· Push through the toes keeping the heels and ankles still.

· Engage the abdominals and back extensors to ensure torso remains still.

· Don’t lean forward or backwards.

· Can squeeze a pilates ring between inner thighs to increase adductor and pelvic floor muscle activation.

· Can also hold and squeeze pilates ring in hands.

Modifications

· Can challenge lumbo pelvic control and balance by folding the arms or holding the magic circle

· Can increase activation of the adduction and pelvic floor muscles by adding a magic circle between the thighs

· Hold a foam roller or down behind back for feedback on siting posture

· Can perform with split pedal to challenge symmetrical movement in each leg keeping the pedals even through the movement

Watch Points

· Increased lumbar lordosis and anterior pelvic tilt with hip extension

· Increased lumbar flexion and posterior pelvic tilt with hip flexion

· Internal hip rotation

· Supination or pronation of the feet

· Torso leaning backwards

· Overactive thoracic erector Spinae muscles

Precautions

· Clients with acute disc injuries or SIJ conditions

Starting Position

Sitting on the Chair facing the pedals. Heels on the pedals hip distance apart. Hands resting on the seat (or crossed with elbows in line with shoulders), spine neutral.

Springs

Medium to heavy.

2 black springs on highest setting.

Breathing and Movement

Inhale: to prepare.

Exhale: straighten the legs as you press the pedal down.

Inhale: return the legs and pedal to the stating position.

Exercise Objectives

· Strengthen the hamstrings and quadriceps.

· Knee extensor strength.

· Trunk stability.

· Hip extensor control.

· Great for retraining disassociation of the hip from pelvis in a more function sitting position

· Great for dynamic sitting for clients who report pain while sitting or driving

· Retraining the above during pregnancy

· Great for clients who cannot tolerate supine position due to breathlessness, pain or dizziness

Cues

· Press through the heels.

· Maintain a strong core and keep hips still and neutral.

· Push all the way through a full range of motion. Only lift knees as high as can keep pelvis stable.

· Take out the bar to test for symmetry in leg movement.

· Can hold and squeeze a pilates circle to challenge pelvic control.

Modifications

· Can challenge lumbo pelvic control and balance by folding the arms or holding the magic circle

· Can increase activation of the adduction and pelvic floor muscles by adding a magic circle between the thighs

· Hold a foam roller or down behind back for feedback on siting posture

· Can perform with split pedal to challenge symmetrical movement in each leg keeping the pedals even through the movement

Watch Points

· Increased lumbar lordosis and anterior pelvic tilt with hip extension

· Increased lumbar flexion and posterior pelvic tilt with hip flexion

· Internal hip rotation

· Supination or pronation of the feet

· Torso leaning backwards

· Overactive thoracic erector Spinae muscles

Precautions

· Clients with acute disc injuries or SIJ conditions

Starting Position

Standing with one foot on the ground facing the chair and the opposite foot with the toes on the pedal. Rest the bent knee into the front of the chair for support. Place the hands on each side of the chair and lean forward to a 45 degree angle with the spine neutral.

Springs

Medium to heavy.

Breathing and Movement

Inhale: to prepare.

Exhale: press the pedal down by plantar flexing the foot.

Inhale: return to the starting position by dorsi flexing the foot.

Exercise Objectives

· Strengthen the ankle plantar flexors (calf muscles).

· Stretch the plantar flexors and hip flexors or the back grounded leg.

· Retraining plantar flexion control during foot rehabilitation

· Challenging neutral foot posture

Cues

· Ensure the hips are square facing forward.

· Keep the legs parallel and press the back heel into the floor.

· Can hold pilates ring to challenge pelvic stability.

· Watch for hyper-extensive knee of standing leg.

· Watch for hitching of hip of working leg.

Modifications

· Challenge lumbo pelvic stability and balance by crossing the arms in front or shoulders or holding the magic circle

Common mistakes

· Increased lumbar lordosis and anterior pelvic tilt

· Upwards laterally tilting the hemipelvis of the working leg

· Lose of eccentric ankle plantar flexion control - not controlling the pedal return through to dorsi flexion

· Inversion/eversion or supination/pronation or the sub talk or midtarsal joints

· Hyperextension of the supporting leg

Precautions

· Acute disc injury or SIJ conditions

· Uncontrolled hyperextension of the supporting leg

· Knee issues or pain

Starting Position

Sitting on the chair facing the pedals. Bring the toes onto the pedal with the feet in first position (external rotation from the hips to bring heels together toes wide). Hands are interlaced behind the head, resting on the chair or folded in front of the body elbows in line with the shoulders.

Springs

Medium to heavy.

2 black springs on highest setting.

Breathing and Movement

Inhale: to prepare.

Exhale: press down on the pedal straightening the legs.

Inhale: return the legs to the starting position.

Exercise Objectives

· Strengthen the quadriceps and hamstrings.

· Lumbar and torso stability.

· Foot and ankle control.

· Strengthen the knee extensor.

· Great for retraining disassociation of the hip from pelvis a in a function upright sitting position

· Great for pregnancy

· Challenging balance

Cues

· Ensure the knees track over the toes.

· Squeeze the heels together to ensure inner thighs are engaged throughout the movement.

Modifications

· Challenge lumbo pelvic stability and balance by crossing the arms in front or shoulders or holding the magic circle

Common mistakes

· Increased lumbar lordosis and anterior pelvic tilt with hip extension

· Increased lumbar flexion and posterior pelvic tilt with hip flexion

· Loosing hip and ankle external rotation

· Lose of ankle plantar flexion

· Supination off the foot

· Torso tilting backwards

Precautions

· Acute disc injury

HEELS

Starting Position

Sitting on the chair facing the pedals. Externally rotate the legs from the hip to place the heels wide on the outside of the pedals. Arms are rounded in second position in line with the shoulders. The spine is neutral.

Springs

Medium to heavy.

2 black springs on the highest setting

Breathing and Movement

Inhale: to prepare.

Exhale: press the pedals down straightening the legs.

Inhale: return the legs to the starting position.

Exercise Objectives

· Strengthen the hamstrings, quadriceps and knee extensor muscles.

· Hip extensor control.

· Pelvic lumbar and torso stability.

· Retraining disassociation of the hip from pelvis a in a function upright sitting position

· Great for pregnancy

· Challenging balance

Cues

· Ensure the knees track over the toes.

· Ensure the torso doesn’t lean forward or backwards.

· Draw the heels together to engage inner thighs.

Modifications

· Challenge lumbo pelvic stability and balance by crossing the arms in front or shoulders or holding the magic circle

· Can perform with split pedal to challenge symmetrical movement in each leg keeping the pedals even through the movement

Common mistakes

· Increased lumbar lordosis and anterior pelvic tilt with hip extension

· Increased lumbar flexion and posterior pelvic tilt with hip flexion

· Loosing hip and ankle external rotation

· Supination off the foot

· Torso tilting backwards

TOES

Starting Position

Sitting on the chair facing the pedals with the legs externally rotated to place the toes wide on the pedals. Spine is neutral with the arms extending up to the ceiling.

Springs

Medium to heavy.

Breathing and Movement

Inhale: to prepare.

Exhale: press the pedals down to straighten the legs.

Inhale: return the legs back to the starting position.

Exercise Objectives

· Strengthen the hamstrings, quadriceps and knee extensor muscles.

· Foot and ankle control and stability.

· Lumbar pelvic stability.

Cues

· Ensure the knees track over the toes.

· Draw the toes together to engage the inner thighs.

· Push through the toes and keep the ankles still. Don’t lock or bludge the ankles into the joint.

Modifications

· Challenge lumbo pelvic stability and balance by crossing the arms in front or shoulders or holding the magic circle

· Can perform with split pedal to challenge symmetrical movement in each leg keeping the pedals even through the movement

Common mistakes

· Increased lumbar lordosis and anterior pelvic tilt with hip extension

· Increased lumbar flexion and posterior pelvic tilt with hip flexion

· Loosing hip and ankle external rotation

· Lose of ankle plantar flexion

· Supination off the foot

· Torso tilting backwards

Precautions

· Acute disc injury

HEELS

Starting Position

Sitting on the chair facing the pedals. Bring one heel onto the pedal and extend the opposite leg forward, parallel to the ground. Hands rest on the chair and the spine is neutral.

*Variations: take the bar out and use split pedal or use a Swiss ball to rest the sole of the foot of the non working leg on.

Springs

Light to medium.

Breathing and Movement

Inhale: to prepare.

Exhale: press the pedal down straightening the working leg.

Inhale: return the working leg back to the starting position.

*Perform desired reps then switch legs.

Exercise Objectives

· Strengthening the hamstrings, quadriceps and knee extensor of working leg.

· Lumbar pelvic stability.

· Strengthen the hip extensor.

· retraining disassociation of the hip from pelvis a in a function upright sitting position

· Great for pregnancy to challenge rotary pelvic control

· Challenging balance control

Cues

· Ensure the pelvis remains neural.

· Don’t lean torso forward or backwards.

· Ensure weigh is even through both sit bones throughout exercise.

· Hold a pilates ring to challenge pelvic stability.

Modifications

· Challenge lumbo pelvic stability and balance by crossing the arms in front or shoulders or holding the magic circle

· Can perform with a Swiss ball under extended leg to support and decrease hip flexor and quad challenge. Trying to lift the leg off the swiss ball rather than sitting it on the ball.

Common mistakes

· Internal rotation of the hip

· Tilting and rotation of the hips as the working leg extends and flexes at the hip.

Precautions

· Acute disc injury and SIJ conditions

TOES

Starting Position

Sitting on the chair facing the pedals. Bring the toes of one foot onto the pedal and extend the opposite legs forward, parallel to the ground. Hands rest on the chair and the spine is neutral.

Springs

Light to medium.

Breathing and Movement

Inhale: to prepare.

Exhale: press the pedal down straightening the working leg.

Inhale: return the working leg back to the starting position.

Exercise Objectives

· Strengthen the hamstrings, quadriceps and knee extensor muscles.

· Ankle and foot stability.

· Lumbar pelvic stability.

· retraining disassociation of the hip from pelvis a in a function upright sitting position

· Great for pregnancy to challenge rotary pelvic control

· Challenging balance control

Cues

· Ensure core remained engaged to keep hips stable.

· Maintain even distribution of weigh in sit bones throughout the exercises.

· Lengthen and maintain straight not working leg, point the toes draw the knee caps up the thigh.

· Watch the ankle to ensure heel is lifted but doesn’t lock or bulge into joints.

Modifications

· Challenge lumbo pelvic stability and balance by crossing the arms in front or shoulders or holding the magic circle

· Can perform with a Swiss ball under extended leg to support and decrease hip flexor and quad challenge. Trying to lift the leg off the swiss ball rather than sitting it on the ball.

Common mistakes

· Internal rotation of the hip

· Tilting and rotation of the hips as the working leg extends and flexes at the hip.

Precautions

· Acute disc injury and SIJ conditions

Starting Position

Standing tall facing the chair with the feet hip distance apart, legs parallel. Place the hands on the pedal shoulder width apart.

Springs

Light.

Breathing and Movement

Inhale: flex the spine roll down vertebrae by vertebrae pressing through the pedal until the pedal reaches the ground. Shoulders remain over wrists.

Exhale: roll the torso back up to the starting position.

Exercise Objectives

· Strengthen and control the abdominals.

· Stretch the lower back.

· Scapular stability.

Cues

· Ensure shoulders remain down and back, relax shoulders away from the ears.

· Really flex the spine.

· Use the breath to engage the abdominals further.

· Keep the knees soft.

Modifications

· Only go as far at client is able to roll down (similar to mat work roll down)

· Bend the knees

Common mistakes

· Spring is too heavy clients have to push into the spring

· Don’t roll and flex the spine

· Shoulders migrate up to ears

Precautions

· Back pain

· Disc injuries

Starting Position

Kneel on the chair facing the pedals with your legs parallel. Roll the spine vertebrae by vertebrae until the hands reach the pedal.

Springs

Light to medium.

Breathing and Movement

Inhale: extend the spine while pressing the pedals to the floor.

Exhale: flex the spine returning to the starting position.

*Perform desired reps and on final exhale roll the spine all the way up to upright reaching the arms overhead.

Exercise Objectives

· Strengthening and control of the abdominals.

· Strengthen and control of back extensors.

· Scapular stability.

Cues

· Ensure the hips remain over the knees.

· Ensure the head doesn’t drop or sag.

· Push into the pedals as you roll up to encourage deeper flexion of the spine.

Common mistakes

• Loss of spinal flexion

• Extension of the upper cervical spine

• Hyper extension of the knees and elbows

• Doming of the Rectus abdominus

• Loss of scapula stabilisation

Precautions

• Disc injury

• Acute back pain

Starting Position

Sitting on the floor facing the pedals. Place the feet on the edge of the chair with your legs parallel. Place the hands on the pedal and C curve (flex) the spine.

Springs

Light.

Breathing and Movement

Inhale: to prepare.

Exhale: extend the shoulders as you press the pedal to the floor.

Inhale: flex the shoulders returning them back to the starting position.

Exercise Objectives

· Strengthen the abdominals, latissimus dorsi and shoulder extensors.

· Torso stability.

Cues

· Relax the shoulders away from the ears maintaining scapular stability.

· Draw pelvic floor in and engage the core to stabilise the pelvis and torso.

· Close the ribs to the hips.

Common mistakes

• Loss of spinal flexion

• Extension of the upper cervical spine

• Hyper extension of the knees and elbows

• Doming of the Rectus abdominus

• Loss of scapula stabilisation

Precautions

• Disc injury

• Acute back pain

Starting Position

Standing behind the chair facing the front with the feet parallel hip distance apart. Roll the spine down vertebrae by vertebrae placing the hands on the pedal.

Springs

Light to medium.

Breathing and Movement

Inhale: extend the spine while pressing the pedal with the hands down to the ground.

Exhale: flex the spine brining the body back to the starting position.

Exercise Objectives

· To strengthen and control the abdominals.

· Scapular stability.

· Back extensor control.

Cues

· Anchor the feet into the ground and ensure not to lean on or rest on the chair.

· Watch that the head doesn’t drop/sag.

Common mistakes

• Loss of spinal flexion

• Extension of the upper cervical spine

• Hyper extension of the knees and elbows

• Doming of the Rectus abdominus

• Loss of scapula stabilisation

Precautions

• Disc injury

• Acute back pain

Starting Position

Bring the ball of the feet onto the pedal with the heels high, facing the back of the chair. Place the hands on either side of the chair towards the back of the chair, legs are parallel with the shoulders tracking over the hands.

*variation: to work the obliques place one hand at the back of the seat the opposite hand on the front of the seat.

Springs

Medium.

Two middle springs mid to low

Pedal connected

Breathing and Movement

Inhale: to prepare.

Exhale: flex the spine allowing the pedal to rise.

Inhale: slowly lower the body and pedal returning to the starting position.

Exercise Objectives

· Strengthening of the serratus anterior, abdominals and deltoids.

· Scapular stability.

· Training balance and control

· Lumbo pelvic mobilisation into flexion

Cues

· Push away from the chair through the arms, don’t hang in the shoulder joints.

· Ensure the shoulders remain stacked over the hands.

· Close the ribs to hips and squeeze the head and pelvis towards each other.

· Look at the pubic bone the whole time

Modifications

· Practice the movement with spinal rotation. Place the right hand on the back edge and the left hand on the front edge of the chair. Rotated the spine keeping the pelvis square. Switch sides.

· Use the split pedal to asymmetry assessment

· Challenge the obliques place both hands sideways place the outside leg in front of the other.

Common mistakes

· Loss of spinal flexion

· Extension of the upper cervical spine

· Hyper extension of the knees and elbows

· Doming of the Rectus abdominus

· Loss of scapula stabilisation

Precautions

· Disc injury

· Acute back pain

Starting Position

Sitting on the chair facing the back of the chair place the hands on the pedal with the fingers facing away from the body. Ensure the shoulders are stacked over the hands, chest is “proud”, and the legs are extended forwards parallel with the floor. Squeeze the thighs together.

Springs

Extra light to light.

Breathing and Movement

Inhale: push through the pedal while lowering the torso.

Exhale: lift through the pedal and torso to return to the starting position.

Exercise Objectives

· Strengthening the abdominals and back extensors.

· Stability and control of abdominals, back extensors and hip flexors.

Cues

· Don’t hang through the shoulders, nice “proud” chest, neck long.

· Hinge from the hips keeping the core engaged throughout.

· Extend the legs long drawing the kneecaps up the thighs.

Modifications

· Place a ball or box under the feet to prevent the legs dropping to the floor or the pelvis falling out of neutral.

· Slightly bent he knees to decrease the hip flexor load.

Common mistakes

· Legs drop to the floor rather than reaching long and parallel.

· Torso doesn’t move as one unit

· Head and neck don’t remain neutral and in line with the spine.

Starting Position

Lying supine a mat on the ground with the heels of the feet on the pedal, hip distance apart. Knees slightly bent. Arms are resting by the side.

Springs

Light.

Breathing and Movement

Inhale: press the pedal to the floor.

Exhale: holding the pedal on the floor, begin to roll the spine up so the hips lift.

Inhale: pause.

Exhale: roll the spine back down to the starting position.

Exercise Objectives

· Strengthening the abdominals and hamstrings.

· Spinal articulation.

· Control of the abdominals and hip extensors.

Cues

· Articulate the spine vertebrae by vertebrae.

· Ensure lumbar flexion.

Modifications

· Take the split pedal out to focus on unilateral work

· Use a lighter spring.

· Move the body closer to the chair

Common mistakes

· Unable to maintain neutral spine

· Unable to keep the feet stable

Starting Position

Lying supine on the mat with the head towards the pedals. Arms are extended straight shoulder width apart with the hands gripping the pedal with and overhand grip. Legs are squeezed together and extended at a 45 degree angle.

Springs

Medium to heavy.

Breathing and Movement

Inhale: raise the legs to 90 degrees.

Exhale: roll the body up and over onto the shoulder girdle with the top of the feet just above the chair seat.

Inhale: lift the hips reaching the feet up to the ceiling.

Exhale: roll the spine down lowering the hips but keeping the legs at 90 degrees to the floor. Once tailbone reaches the floor lower the legs to the starting position.

Exercise Objectives

· Abdominal strength and control.

· Hip extensor control.

Cues

· Roll the spine vertebrae by vertebrae.

· Try and reach for the ceiling becoming at straight as possible.

· Relax through the arms and upper body so as to not pull through the pedal.

Common mistakes

• Loss of spinal flexion

• Extension of the upper cervical spine

• Hyper extension of the knees and elbows

• Doming of the Rectus abdominus

• Loss of scapula stabilisation

Precautions

• Disc injury and Acute back pain

Starting Position

Place a box in front of the chair. Sitting on the box facing away from the pedals reach the hands behind the body placing them on the pedal, arms straight, fingers facing forward. Neutral spine.

Springs

Medium.

Breathing and Movement

Inhale: raise the shoulder blades allowing the pedal Aldo to lift.

Exhale: lower the shoulder blades to the starting position.

Exercise Objectives

· Strengthen the mid and lower trapezius.

· Scapular control and torso stability.

Cues

· Ensure the torso remains still don’t lean forward or back.

· Don’t bend the elbows.

· Don’t flare the ribs and ensure core is engaged throughout.

Modifications

· Use a lighter spring

· Decrease range of motion

Common mistakes

· Bending the elbow and moving arms rather than focusing on the scapula

· Watch for elbow hyperextension

Starting Position

Placing a box in front of the pedal, sit on the box facing away from the chair with the arms behind the body, elbows bent and the hands on the pedal and the fingers facing forward. Neutral spine.

Springs

Medium.

Breathing and Movement

Inhale: to prepare.

Exhale: straighten the elbows while pressing down through the pedal.

Inhale: bending the elbows to return the pedal to the starting position.

Exercise Objectives

· Tricep strengthening.

· Torso and scapular stability.

Cues

· Don’t lean back keep the torso still.

· Relax shoulders away from ears.

· Keep the elbow parallel facing behind the body. Don’t allow them to wing out to the sides.

Modifications

· Decrease spring resistance

· Decrease range of movement

· Sit further away from chair

Common mistakes

· Not focusing on good torso alignment and stability

· Not stabilising the scapula

· Allowing the elbows to wing out to the side rather than keeping them parallel

Starting Position

Facing away from the chair with the hands on the front edge of the chair, elbows bent parallel and facing toward the back of the chair. The fingers facing forward. Legs are externally rotated to bring the feet to first position relevé on the pedal.

Springs

Medium to heavy.

Breathing and Movement

Inhale: to prepare.

Exhale: push through the hands to extend the arms straight allowing the pedal to rise.

Inhale: return to the starting position as the elbow bend.

Exercise Objectives

· Tricep and shoulder flexor strengthening.

· Scapular stability.

Cues

· Keep the elbows parallel don’t let them wing out to the side.

· Hold the lower body still.

· Don’t sink though the shoulders, shoulders down and back.

· Torso is upright.

Modifications

· Increase spring tension

· Decrease range of movement

Common mistakes

· Not maintaining scapula depression

· Moving through he legs

· Not maintaining upright torso alignment

Starting Position

Kneeling on a mat sideways facing to the chair with knees hip distance apart. Flex the spine laterally toward the chair and place the inner hand on the pedal. Arm straight, fingers facing forwards, pedal to the floor. Take the outside arm to high 5th position and look toward the inside hand.

Springs

Light to medium.

Breathing and Movement

Inhale: bend the elbow as the pedal rises.

Exhale: push through the pedal to straighten the elbow returning to the starting position.

Exercise Objectives

· Triceps strengthening.

· Stretch the abdominal obliques.

Cues

· Ensure shoulders are down, scapular set.

· Square the pelvis and torso forward, no rotation.

· Elbow goes behind the arm not out to the side.

Modifications

· Only flex the spine as far as you can

Common mistakes

· Twisting through the spine to get range rather than laterally flexing

Starting Position

Kneeling on a mat on the floor sideways facing next to the chair spine in a neutral position. Ensure hips stack order the knees and shoulders over hand. Place the inside hand on the pedal.

*Variation: can be done in half push up position with knees on the floor. Can be done in full push up position with one hand on seat of chair other hand on the pedal.

Springs

Light. Lowest connection. Pedal connected

Breathing and Movement

Inhale: to prepare.

Exhale: press the pedal to the floor straightening the elbow.

Inhale: bend the elbow allowing the pedal to return to the starting position.

Exercise Objectives

· Scapular stability.

· Pectoralis strengthening.

Cues

· Push away from the floor to ensure no hanging through the shoulder joints.

· Watch the spine doesn’t rotate during movement.

· Don’t lock the elbow of the supporting arm.

· Can place a balance pad under supporting arm to increase challenge.

Modifications

· Can place the supporting hand on a rotator disc to further challenge stability.

· Place the knees on air disc to challenge pelvic stability.

Common mistakes

· Retraction of the scapula as the elbow flexes

· Protraction of the scapula as the elbow extends

· Elevation of the scapula

· Rotation of the thoracic spine during movement

· Locking the elbow of the supporting arm.

· Loosing a neutral cervical spine by allowing the head to drop or looking up.

· Loosing neutral lumbar spine.

Programming recommendations

· This is a good exercise for training stabilisation of the scapulothorasic and Glenohumeral joints with weight bearing.

· Is a good progression for cervical stabilisation retraining.

precautions

· Acute shoulder or neck pain.

Starting Position

Standing in front and facing the chair place one plantar flexed foot (toes) on the pedal. Knee of working leg remains slightly bent while the arms are extended out to the sides.

*Variation: Can be done side facing in second position. External rotation through he hips.

Springs

2 black springs on highest setting

Pedal disconnected

Breathing and Movement

Inhale: to prepare.

Exhale: press the pedal down to extend the leg from the hip.

Inhale: flexing the hip allowing the pedal to lift and return to the starting position.

Exercise Objectives

· Strengthen the hamstrings.

· Create balance and control the hip and knee extensor muscles.

· Great for retraining disassociation from the hip and pelvis in a functional upright position

· Retraining activation of the gluteus Maximus

· Postural activation of the posterior gluteus medius in the unilateral standing postures

· Retraining the above areas in pregnancy

· Challenging standing balance

Cues

· Ensure the torso remains stable and upright, no leaning forward or back.

· Watch the ankle stability don’t let the heel drop.

· Initiate the movement from the hamstrings.

· Eye gaze forward

Modifications

· To challenge standing balance reduce the spring resistance to 1 spring low setting

· Can place uprights in low position to assist with balance issues

· Can be. Performed on heel or toes

Common mistakes

· Increased lumbar lordosis. And anterior pelvic tilt with hip extension

· Increased lumbar flexion and posterior pelvic tilt with hip flexion

· Upwards lateral tilting of the hemipelvis of the working leg as. The hip and knee flexes

· Downwards lateral tilting of the hemipelvis of the working leg as the knee and hip extends

· Internal femoral rotation

Precautions

· Acute disc injury and SIJ conditions

· Pregnant clients with SPD due to unilateral load through the

Starting Position

Place one foot on the chair seat and the other ball of the foot on the pedal. Push the pedal down and line the knee of the front leg over the ankle. Interlace the hands behind the head, fold them in front elbows high as an alternative.

Springs

Heavy.

Two springs low to low

Pedal connected

Uprights in for balance

Breathing and Movement

Inhale: to prepare.

Exhale: push through the front foot (heel) and straighten the leg as the pedal raises simultaneously. Lift the back foot off the pedal.

Inhale: Bend the working long, place back toes on the pedal and lower to the starting position.

Exercise Objectives

· Hamstring strengthening

· Knee extensor, hip extensor and abductor strengthening.

· VMO retraining

· Balance training

Cues

· Square the hips straight ahead and maintain pelvic stability.

· Keep the torso upright, trying not to lean forward.

Modifications

· Hands on uprights

· Increase springs for additional support

· Reduce the springs for increased strengthening

Precautions

· Acute pain

Starting Position

Standing on the chair facing the back with one foot on the seat knee tracking over the ankle place the other foot (ball of the foot) on the pedal with the heel high.lean the body forward to 45 degrees and cross the arms in front of the body. Push the pedal half way down.

Variation: body standing upright with arms extended straight up to the ceiling.

Springs

Medium to heavy.

Two springs high to low

Pedal connected

Breathing and Movement

Inhale: to prepare.

Exhale: pressing the pedal down to straighten the back leg.

Inhale: bend the back knee drawing the pedal back up to the starting position.

Exercise Objectives

· Strengthening the glutes, quadriceps and hamstring muscles.

· Pelvic stability.

· Hip extensor and abductor control.

Cues

· Hold the hip steady, upper body doesn’t move.

· Ensure core is engaged.

· Ensure front knee tracks over ankle.

· Watch ankle stability of back foot, don’t the let the heel drop.

Modifications

· Reduce the balance and stability by flexing the spine and place the hands on the back of the chair for support

Common mistakes

· Loss of pelvic stability

· Internal femoral rotation

· Poor patella tracking

· Pronation of the foot

· Hyperextension of the knee of the pedal leg

· Elevation of the scapula

Starting Position

Lying on the ground on a mat with the heels of the feet towards and on the pedal. Knees are bent with the legs hip distance apart. Arms are rested by the side and the pelvis is neutral.

Springs

Light.

Breathing and Movement

Inhale: to prepare.

Exhale: draw the heels down on the pedal bending the knees.

Inhale: controlled, allow the pedal and knees to return to the starting position.

Exercise Objectives

· Strengthening the hamstrings.

· Pelvic stability.

Cues

· Engage the core to keep pelvis still/neutral.

· Draw the heels to the glutes engaging the hamstrings.

· Don’t press the pedal all the way to the floor.

Modifications

· Decrease spring tension

· Decrease range of motion

Common mistakes

· Laying too close or too far away. Knees should be about 120 degree angle.

· Legs and feet not remaining parallel

· Not keeping the feet stable and in a neutral position

· Releasing the tension of the spring each time

Starting Position

Lying on a mat in a supine position with the sides of the feet on the pedal. Squeeze the soles of the feet together. Hold the pedal halfway.

Springs

Light.

Breathing and Movement

Inhale: to prepare.

Exhale: extend the hips/hinge from the hips as the pedal is pressed to the ground.

Inhale: flex the hips allowing the pedal to return to the starting position.

Exercise Objectives

· Strengthen and control the hip external rotators.

· Pelvic stability.

Cues

· Engage the core, draw the pelvis floor in to maintain a neutral pelvis.

· Reach the knees out and down.

Modifications

· Decrease spring tension

· Decrease range of motion

Common mistakes

· Laying too close or too far away. Knees should be about 120 degree angle.

· Arching back

· Releasing the tension of the spring each time

Starting Position

Stand on the pedal facing the chair with the feet in a relevé first position. Place hands on either side of the chair and stack the shoulders over the hands. Flatten the back and lean forward to a 45 degree angle.

Springs

Medium to heavy.

Breathing and Movement

Inhale: bend the legs further to lift the pedal.

Exhale: straighten the legs lowering the pedal but not touching the ground.

Exercise Objectives

· Strengthen and control the hip external rotators.

· Torso and pelvic stability.

· Knee extensor control.

Cues

· Squeeze the heels together.

· Upper body doesn’t move.

· Pump or pulse the legs.

Modifications

· Decrease spring tension

· Decrease range of motion

Common mistakes

· Hanging through the upper body.

· Not maintaining a neutral pelvis

· Not keeping the ankles stable and in a neutral position

· Releasing the tension of the spring each time

Starting Position

Kneeling on a mat on the ground facing side on to the chair. Knees are hip distance apart. The inside hand is on the pedal and the outside arm is extended up with the palm facing the ceiling (internal shoulder rotation).

Springs

Light to medium.

Breathing and Movement

Inhale: to prepare.

Exhale: pressing the pedal down and simultaneously laterally flexing the spine.

Inhale: lift the torso and the pedal to return to the starting position.

Exercise Objectives

· Strengthen and increase control of the inside abdominal obliques.

· Stretch the outside abdominal obliques.

Cues

· Ensure the hips and torso square facing forward. Don’t allow any rotation.

· Relax the shoulders away from the ears and ensure scapular stability.

· Resist the spring on the return use abdominals to control the movement.

Modifications

· Reach the top arm or place hand behind head

· Decrease the range of movement

Common mistakes

· Rotation of the upper body or lumbar spine and pelvis

· Flexion of the hips

· Elevation and retraction of the scapulae

· Extension of the thoracic spine

· Inability to keep head and neck in alignment

· Locking the working elbow

Starting Position

Facing away from the chair with the hands on the front of the chair arms straight. The toes are on the pedal, feet in plantar flexion, legs straight and squeezed together. Flexing the spine.

*variation: place one hand between the thighs.

*variation: bend one knee plantar flex the ankle and perform with one foot on pedal.

Springs

Medium.

Two springs mid to low

Pedal connected

Breathing and Movement

Inhale: to prepare.

Exhale: flex the spine lifting the hips and pedal simultaneously.

Inhale: lower the torso and pedal to the starting position.

Exercise Objectives

· Abdominal, deltoids and serratus anterior strengthening.

· Scapular stability and shoulder flexor strength.

· Upper body strengthening

· Lumbo pelvis mobilisation into flexion

· Training balance and control

Cues

· Push through the arms and draw the shoulders down and back to maintain scapular stability.

· Close the ribs to hips as you push the pelvis upwards and head towards pelvis.

Modifications

· Use the split pedal to assess for asymmetry

· Add leg presses when in lifted tendon stretch position

· Place one hand between the. Legs

Common mistakes to watch for

· Loss of spinal flexion

· Extension of the upper cervical spine

· Hyperextension of the knees and elbows

· Doming of the Rectus Abdominus

Prcautions

· Acute back pain

· Disc injury

· Neural sensitivity

SWAN

Starting Position

Lying on the chair facing the pedals. Place the hands on the pedal with the arms extended straight, shoulders stacked over the hands. Pedal is mid range as arms are long. Extend both legs behind so the body is long parallel to the ground.

Springs

Extra light to light.

Breathing and Movement

Inhale: extend the spine lifting the upper body and pedal.

Exhale: lower the body and pedal to the starting position.

Exercise Objectives

· Strengthen the back extensors.

· Abdominal control and scapular stability.

Cues

· Squeeze the glutes and reach the legs long, draw the belly button in to prevent hanging through the lower back.

· Squeeze the inner thighs together throughout.

· Ensure the spine lengthens and lifts

Modifications

· Use small increments of spring tension or make easier or decrease spring tension to make harder

Common mistakes

· Ensure correct abdominal activation so that back extension is not limited to the lumbar spine only

· Bending the arms

SINGLE ARM BACK EXTENSION

Starting Position

Lying prone on a mat on the ground facing the the pedals extend one arm straight and rest the hand on the pedal. Extend the other arm out to the side in line with the shoulder palm facing the ground.

Springs

Light.

Breathing and Movement

Inhale: to prepare.

Exhale: extend the spine lifting the upper body and pedal.

Inhale: lower the upper body and pedal to their starting positions.

Exercise Objectives

· Strengthen the back extensors.

· Lumbar pelvis stability.

Cues

· Squeeze the glutes reach the toes far behind holding the legs still.

· Ensure there is not lateral movement of the spine.

Precautions

· Acute neck pain

Modifications

· Use small increments of spring tension or make easier or decrease spring tension to make harder

Common mistakes

· Ensure correct abdominal activation so that back extension is not limited to the lumbar spine only

· Bending the arms

· Dropping through one shoulder. Ensure both shoulders remain horizontal to the floor

PRONE TRICEPS

Starting Position

Lying on the stomach on the chair with the legs extended behind the body parallel to the floor. Place the hand on the pedal, arms slightly bent with the shoulders stacked over the hands.

*variation: can split pedal and do one arm at a time. (Pedal separated)

Springs

Light to medium.

Two light springs on the lowest attachment.

Pedal connected

Breathing and Movement

Inhale: to prepare.

Exhale: press the pedal to the floor straighten the arms.

Inhale: bend the elbows and return the arms and pedal to the starting position.

Exercise Objectives

· Strengthen the triceps.

· Torso and scapular stability.

Cues

· Squeeze the glutes, lifting the legs and draw the belly button off the chair to protect the lower back.

· Relax the shoulders away from the ears.

Modifications

· Can be performed unilaterally by placing the non working arm beside the body and reducing the spring down to one.

· Can be performed with the split pedal and two springs connected. Performing reciprocal movements and avoiding thoracic rotation.

Common mistakes to watch for

· Protraction of the scapula with elbow extension

· Retractions of the scapular with elbow flexion

· Thoracic flexion with elbow extension

· Thoracic extension with elbow flexion

· Allowing the ribs to flare

· Upper cervical extension

· Head dropping to the floor (lower cervical flexion due to fatigue)

· Allowing the elbows to lock

· Lumbar extension

· Anterior pelvic tilt

Precautions

· Acute neck pain

Starting Position

Lying prone on a mat on the ground facing the the pedals. Extend the arms straight and shoulder width apart resting the hands on the pedal.

Springs

Extra light to light.

Breathing and Movement

Inhale: to prepare.

Exhale: extend the spine lifting the upper body off the ground while simultaneously pressing down through the pedal.

Inhale: lower the upper body and release the pedal returning to the starting position.

Exercise Objectives

· Strengthening the back extensors.

· Scapular stability and shoulder extensor control.

Cues

· Engage the abdominals, draw the belly button off the mat.

· Rest scapular prior to movement. Relax shoulders away from the ears.

· Squeeze the inner thighs together.

Modifications

· Use small increments of spring tension or make easier or decrease spring tension to make harder

Common mistakes

· Ensure correct abdominal activation so that back extension is not limited to the lumbar spine only

· Bending the arms