Exercise
Tendon Stretch on Chair
AdvancedAdvanced Wunda Chair standing exercise balancing on the pedal in a deep pike for calf, hamstring, and core demand.
Setup instructions
Stand on the Wunda Chair pedal with the balls of both feet grounded and heels hanging. Hold the chair frame or reach toward the floor for support. Begin in a slightly bent-over position before deepening.
Breathing cues
Exhale to lower. Inhale to hold. Exhale to rise.
Movement steps
- 1Inhale to prepare.
- 2Exhale to lower the heels and press into the pike, deepening the forward fold.
- 3Keep the spine as long as possible through the fold.
- 4Inhale to hold briefly at the lowest comfortable position.
- 5Exhale to rise back up with control.
Common mistakes
Bouncing in the stretch; losing the foot position; letting the knees lock; collapsing the spine; relying entirely on hand support.
Safety notes
Requires advanced balance and flexibility. Only attempt when comfortable on the chair pedal. Avoid if Achilles, calf, or balance issues are present.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Tendon Stretch on Chair suitable for beginners?
No. Tendon Stretch is advanced, requiring significant ankle flexibility, balance on the pedal, and the core strength to hold the pike position safely.
What muscles does Tendon Stretch on Chair work?
The calf and Achilles tendon are the primary targets. The hamstrings lengthen through the pike, and the core works hard to maintain the body position on the unstable pedal surface.
What is Tendon Stretch on Chair good for?
It develops advanced lower-leg flexibility, balance on the pedal, and posterior-chain length in a demanding inverted position. It is a key mobility exercise for advanced Pilates practitioners.