Mermaid (Chair)
Intermediate (4/10)Wunda Chair
Position: SeatedEnergy: 4/10~60s
Cueing
Sit sideways on or beside chair; one hand on pedal; press pedal down while reaching opposite arm overhead in a long arc; keep pelvis grounded and level; exhale into the side stretch.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
External Obliques
Secondary Muscles
Quadratus LumborumTransverse Abdominis
Regressions
Hold chair seat with free hand; smaller range; heavier springs.
Progressions
Add rotation toward the pedal at the end; lighter springs; hold the peak stretch.
Common Errors
Hips lifting off the chair; collapsing into the stretch instead of lengthening; shoulders shrugging.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
