https://studio.youtube.com/video/5yiIyHIoMWc/edit

Pilates - Wunda Chair - Teaser Twist - Level 5

Objectives:

- Hip flexion, lumbar spine and abdominal challenge

- Challenge regarding control and coordination.

The benefits :

- Strengthening of the abdominal muscles,

- Improves balance, control, coordination and stability

Attention ;

- Connect the shoulders well (shoulder blades pointing towards the lower back)

- Do not apply pressure to the neck of when lowering the pedals.

- Stabilise the shoulder girdle and control the descent of the pedals

Engage the abdominal muscles throughout the exercise

- Keep the pelvis and pelvis stable.

Contraindications .

- Lower back pain

- Pain in the neck

- Excessive lumbar lordosis

- Pain in the shoulders

Sitting right in the corner of the chair. Hands on either side of the chair. Raise your legs one after the other in Table Top position. Bring your left hand to the left pedal, hand pointing away from the chair. Stretch the legs, feet pointed, and also the right arm towards the ceiling. On the exhale, engaging the core, twist to the left side so that you are on the left side of the body while extending the right arm out in front. On the inhale, you remain in a static position while continuing to connect the core (Abdominals) and further stretch the entire body. On the exhale, engaging the core (Power House - Abs), twist to the right side while simultaneously stretching the legs towards the ceiling and the right arm. Inhale to reconnect your core before repeating. 5 times