https://studio.youtube.com/video/fgv9jL2AgAY/edit
Pilates Wunda Chair - Reverse Teaser- 2nd version- Level 4
The objectives :
- Scapular stabilisation
- Coordination and control
- Balance.
The benefits :
- Strengthening the abdominal muscles
- Strengthening of back, shoulder and arm muscles
- Challengin at the hip flexor nieai-
Attention :
- The look towards the abdominal area
- Do not enter the shoulders when lowering the pedals down
- When lowering the pedals, control the movement well by gargling the stabilised shoulders. Only the hip joint is active.
- Connect the abdominal muscles throughout the exercise
- Make sure that the shoulder blades (shoulder blades pointing downwards) are well aligned before lowering the pedals.
Keep the pelvis as stable as possible
- The pelvis and hips must remain stable
Contraindications :
- Lower back pain
- Pain in the neck
- Excessive lumbar lordosis
- Shoulder pain
Sitting on the chair - Hands on either side of the chair. Raise one leg after the other so that you are in Table Top position. Put one hand after the other on the pedals, hands facing the chair. On the exhale, lower the pedals with arms stretched connecting the Power House (Abdominals digging into the lower abdomen), head aligned with the spine, legs in Table Top. Scapular stabilization. On the inhale, stretch the legs, staying connected to the core (abdominals) - Scapular stabilization. On the exhale, engaging the centre (abdominals) more, bring the legs back into Table Top - Scapular stabilisation and inhale, connecting the centre again - Pelvic and scapular stabilisation . 8 times
