Why We Love The Combo Chair - Plus 3 Must-Try Exercises
Be prepared to be knocked off your feet or at least really wowed by the amazing benefits of the Combo Chair (also known as the Pilates Chair).
But First, a Bit of History
City living is great, especially if you enjoy being in the center of a thriving metropolitan area. One thing that can be challenging when living in a city is the small apartments that are tight on space. Joseph Pilates initially pioneered the Wunda Chair as an at-home exercise machine for city apartments that had limited space. These beauties were small enough to fold in several ways and could also serve as household décor. 'Wunda’ comes from the word ‘wonder,’ and this piece of equipment is just that. The Wunda Chair created the ability to do upper and lower body workouts with added resistance to strengthen the core of the body.
So, Where Does the Combo Chair Come Into Play?
The Combo Chair that we use today evolved from Joseph Pilates’ original Wunda Chair design. The Combo Chair offers a padded split pedal that allows exercises that use the rotational and reciprocal movement of the extremities, and the spring provides more flexibility of movement. This pedal is also helpful for those who have injured a limb and can only perform unilateral movement. An additional benefit of the Combo Chair is the extendable handles that aide in balance and control. The Combo Chair produces impressive benefits to the upper and lower body, including neck, arms, shoulders, abdomen, spine, and lower back. The Combo Chair can be used by Pilates beginners or experts who want more advanced exercises.
Must-Try Combo Chair Exercises
Now that you know a bit of history about the Combo Chair and its benefits, let’s jump into three must-try exercises.
1. Foot Work
Being the backbone of the body, our feet and ankles can quickly become overexerted. Combo Chair exercises help strengthen ankles and legs while also working your core (that’s a win+win+win). If you are a beginner, you may start with a demi-pointe foot pump. You should stand facing the chair and grab the handles at shoulder height. Next, you want to place the ball of your foot on the pedal and point your toes. The heel lifts as the pedal lowers. Remember to stay tall and lengthened so the core stays engaged as you press the pedal down. Allow the ball of the foot to slowly raise back to the starting position and repeat.
2. Push-Ups
The Combo Chair helps to build strength in your chest and arms. Are you ready for the challenge? Sure, you are! These are not your traditional push-ups that move the body, these push-ups require you to steady the body (giving you a great core workout) while moving the arms. First lie flat with your lower ribs and abdomen on the seat of the chair. Place the palms of your hands onto the pedal and lengthen the body from head to toe. Use both hands to press down on the pedal, then control the pedal rising back to your chest. Exhale as you push away and inhale to return to the starting position. Stay focused on lengthening through the entire body to activate the spinal stabilizers and steady the torso while the chest and arm muscles work to move the pedal.
3. The Mermaid
This movement is an excellent stretch for the entire upper body and spine. It also challenges the core to stay centered and balanced during the movement. To achieve this exercise, sit sideways on the chair with knees bent. The knee furthest from the pedal may extend out to the side away from the pedal if desired. Next, keeping chest and hips facing forward, start to bend sideways, reaching the closest arm down to touch the pedal while reaching the opposite hand to the ceiling. You will feel the spine stretching deeply along the side of the body that is reaching to the ceiling.
The Combo Chair undoubtedly is a great tool to provide both stability and flexibility exercises to the body. If you are interested in trying the Combo Chair or wanting to add Pilates equipment into your fitness routine or rehabilitation plan, book a Private Session with one of our excellent instructors.