The humble chair.
I love the idea of “the humble chair” for a Pilates class, a class which is designed to use a regular chair as a tool for movement. We sit in one everyday, be it for work or for a meal perhaps. But have you ever played on one? (Other than being a kid when you were probably told “stop! that’s not what it’s for!”)
Have I piqued your interest about the amazing piece of exercise equipment you have right underneath you? Let’s unveil your chair so that you can understand how it is a powerful tool that can be handy and dynamic!
You may or may not know that Pilates has a piece of equipment called the Wunda Chair, created by Mr Pilates himself and also known as the Low Chair, or simply “Chair”. I want to assure you, however, that the IKEA, Brick or hand-me-down chair that you found in the alley can also be used to execute an effective Pilates program.
(Quick side note: make sure the chair is stable! From personal experience, you don’t want a rickety old chair; my old one is enjoying retirement!)
Some ideas for you to explore on your chair:
1. Seated Twist with a Twist
Sit on your chair with your knees together.
Turn through your upper body.
You can hold the side of the chair that you are rotating towards, or even the back if you have that range of motion.
Watch your knees! If one shifts forward you are rotating from your low back - not what we want here.
Hold for 3 - 5 breaths and switch.
2. Plank with Glides
Start face-down with your hands placed firmly on the seat of the chair, directly under your shoulders.
Take two medium steps back to come to a plank position.
Find your alignment: imagine a pole through the top of your head, through your body and out between your feet; imagine an orange under your chin.
Check your hips; make sure they are even. Is one dipping?
Inhale.
Exhale as you glide forward over your hands.
Come back to the start position with the next exhalation.
Try this 8 times.
3. Seated Spinal Roll Down*
Begin in sitting.
Allow your chin to drop to your chest.
Continue to roll down off the back of the chair one vertebrae at a time.
As you get to the area where your ribs knit together, press that area into your back to get more curve.
Continue to lower slowly into a hinge hip.
Take a deep breath in at the bottom.
Your exhalation and powerhouse engagement (belly button to spine, pelvic floor lifts) will start your slow ascension back up.
Stack your spine in reverse: head last.
A flushing exhalation is a great way to end it.
Try this 3 times.
* Doing this slowly will give you excellent feedback as to where a joint might be congested. If you feel tight, or feel a pulling sensation that spreads to other areas, hang out there and let your body decompress.
* You can walk your hands down your legs if you need a bit more support.
* Your head weighs 10 - 12 pounds - use it as a free-hanging weight to elongate your spine.
As you begin to explore endless possibilities, I challenge you to stand back and look at The Humble Chair with new eyes. After all, if you are going to spend so much time together maybe you should get to know each other a little more?
Learn to trust your chair for strength, support, and mobility - comfort comes when we can be comfortable in our own bodies first.
Your Space. Your Community. Your Studio.
