Jackknife (Chair)
Advanced (8/10)Wunda Chair
Position: SupineEnergy: 7/10~30s
Cueing
Lie on chair; lift legs over head and then reach toward ceiling; articulate spine with control down the chair.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus Abdominis
Secondary Muscles
Gluteus MaximusTransverse AbdominisMultifidus
Regressions
Small lift; keep knees bent; support hips with hands.
Progressions
Longer hold at top; slower articulation; add leg pulses.
Common Errors
Rolling onto neck; snapping down; losing leg alignment.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
