Men's Wunda Chair

Hello. My name is Kevin Bowen and I'm here at [inaudible] anytime and we're going to do a short little one to chair or chair class with my two favorite polities anytime. Gentlemen, George and Andy, thank you for being here today. So let's start face your chair. [inaudible] step both feet onto the pedals. So you're going to have to put the right foot on first, push the pedal down, step on with the left and reach over and grab the chair so you've got a little support, get on your metatarsal and then just raise up on your toes and lower back down.

And let's do that again. Raise up on your toes and lower back down. We'll do two more. Great. Excellent. Now hold and go way down and take a nice stretch and hold it right there. Excellent. Excellent, excellent.

Now reach forward on the chair and grab the front. And what I'd like you to do is hang on actually, there you go. And pull back and take a nice stretch back and then bring yourself forward. Good. And lift your head and chest up just a little bit as you come forward. And then go back again and pull yourself away back and come forward. Excellent.

And one more time. Pull it back and come forward. Very good. Bring yourself back and step one foot off and then the other slowly bring the pedal up. Excellent. Turn yourself around so you're facing away from the chair. And Go ahead and take a seat up on the chair. Great.

Push the pedal down with both feet. And then what I'd like you to do is to actually stand up keeping the pedal down. So you're going to have to lean forward a little bit and hang onto the cheer for a little support and just push yourself back here, George. So there you go. You can hang onto the chair there and then just kind of work your feet forward and backward over the pedals. So you loosen it up a little bit. Great. As you feel more comfortable with this, you may be able to stand up a little bit taller, but that's up to you.

Just a little massage on the feet. This is my favorite part. Hopefully it's yours too. All right. Next I'd like you to sit down onto the chair. Great. So you've got about a medium weight spring on. What I want you to do is make sure you're close to the edge of the front of the chair. Okay, excellent.

Now get on the right foot on the metatarsal, straighten the left leg out so you're just holding the chair with the right leg. Great. Try to hold that leg up as high as you can and what you're going to do is point and flex the foot of few times, point and flex point and flex point and flex point and circle it around. We're going to go one way. Great. Let's get some rotation in the ankle and let's go the other way.

Excellent. Great. Drop that foot back down. Put on the weight on that foot and on the pedal and extend the other leg up. Excellent. Same thing here. We're going to just point flex point, flex point, flex point, flex. Circle it around.

Excellent. Go the other way. Very good. Excellent. Now put both feet back down. Find your position there. Pull up as tall as you can. Good. Good. Andy, go ahead and sit a little bit further forward just a little bit. There you go. Okay, now push the pedal down and bring the pedal back up.

Trying to keep nice long and tall body, pushing the pedal down and bring it up. You can either hang onto the side of the chair or if you're feeling so comfortable you can extend your arms out in front of you, pump down and come back. Great. Jump this back a little bit, pumped down and come back and press and back and press. Try not to rock. Try not to rock. Let's do two more and up and down and up. Hold it up and try to pull it up a little bit higher so you get a real big stretch there without ruling your pelvis back. Excellent. Now extend the right leg out so you're just there with the left leg and lets pump with the left. Press it down and up, down and up. Great.

Good. Try to keep that leg up and extended as far as you can. Good. This is the difficult part. Excellent. We're going to do eight of them. Two more. Great guys. Uh, good. Good. Bring it up. Switching legs. Ah, extended out and pumped. There we go.

Down and up. Pull up. Nice and tall. Nice and tall. Excellent. Good, good. So a little bit taller. There you go. Handy. Excellent. Okay, five good. Three more for me. Good. Excellent. One more time. Great.

Now push the pedal down. Put both feet back on it and go into a v position on your Metta. Tarsals. Sit up as tall as you can. Pull up and now pull the pedal up and pump it back down and pull the pedal up and pump it back down. Good. Up and down. Up and down for more pushing down.

Excellent. Good. Press it down. Good. Push the pedal down. Hold it down. Let's go to the heels now. So you're just on your heels in the center. There you go. Bring your feet together. Let your toes touch and pump again.

Bringing it up and down. Great. Up and down. Up. Well, we have a symphony of springs going on here. Up and down for more for me, and press good. Two more. And press it down. Let's hold it down. Separates your feet apart.

So your heels and outcome to the outer side of the chair. Wide stance. Sit Way up on your sits bones. I know, and then let's bring it up, up and [inaudible] down, up. Good. And you can readjust yourself there. Excellent. Good, great, great. Very good. Andy, four more. Here we go. Pushing it down, press good. Two more times. Okay. And one break. All right, bring the pedal all the way up.

Step your feet off of it and step off the chair. Great. You're going to step off, turn around and face the chair. Very good. Uh, what I'm going to have you do now is reach your arms up as you exhale, round your body over and bring your body down to your hands. Touch the pedal, grew up your head in and using your entire body. Exhale and press the pedal down as far as you can. Inhale and come back up. And again, exhale, press down. Inhale, come up.

Excellent. Exhale, press down. Inhale, come up. Very good. Press down, come up and four more. Pushing down. Come up, press down, come up, down, come up, down, come up. Come up all the way round up. When you get up and your body is totally erect, reach your up to the ceiling, stretch back, reach your body back into extension. Take a big inhale, exhale again, and round over the chair. Go back to the same thing we were doing an inhale. Exhale, press the pedal down. Hold it there. Don't let it bottom out.

Now Bend your elbows out to the side and little pumps on the pedal. Press, press, press, press, press, press, press. One more. Good. Hold the pedal down. Inhale. Exhale, round up. All the way, bringing the pedal up, bringing your body up yet your body totally erect and straight. Reach your arms up again. Stretch back. Hold the extension. Breathe and release.

Open your arms out to the side and relax. Very good. Turn around. Let's go back down and sit down on the chair. Excellent. We're going to put both feet on in [inaudible] v again, [inaudible] and get on your Metta. Tarsals. Okay. We're going to do five pumps here, so you're just going to pump down and come up. Pump down, come up. Good, good. Try not to bottom the peddle out. Four and five. Good. Hold the pedal up.

Using your hands now for support, put your hands on the outside edge of the chair and lift your body up so your pelvis is kind of hovering there in space, so you're going to have to bring it forward a little bit. Bring it front. Good and lift your chin up. Hold that position there. Now doing a little bit of a tricep dip. Bend your elbows back. Go down and come back up, down and come back up. Good. Good. Andy, try to look straight ahead a little more. There you go. Beautiful down and come back up for more.

Ah, excellent. It's getting to be hard. Work good. Now press it down halfway and pump the pedal with your legs. Pump two, three, four, five, six, seven and eight. Bring your body back and sit down on the chair. Great and relaxed. Just stretch your arms over in front of the body. Very, very good. Excellent. Okay.

Step off the chair. We're going to face the chair. Now we may want to adjust the weight a little bit cause we're going to need to offload some body weights to double check. This might be okay for you I think. Okay. Okay with this. Good. Okay, so what I want you to do is step on the pedal with the right foot. Step onto the chair with the left, so push the pedal down.

Step onto the chair with the left round over your body so you can kind of support yourself there. Hold the abdominals in and just take a ride up. Let the pedal bring your body up and press it back down. Good. Bring the body up the leg long. Keep your legs straight, right leg stays straight for the time being, write it up and write it back down.

We're just going to progressively add on to this. Write it up and write it back down. If you want to hang on here George, and drop your head a little beautiful and come back down. Let's do two more. Good. Excellent. Take it down. Step the left foot off. Step the left foot onto the floor or leave it where it is.

Actually put it on the pedal and then take your right foot up, put it on top, get in this same position, find the comfort zone, round your body, pull the abdominals in. Great and ride up. Let the pedal help you up and let it bring you back down. That's it. Let the pedal help you up and let it bring you back down. Good. Bring it up and bring it back down. Excellent. Again, up and back down. Good.

Only four more. Up We go, and back down, up and back down. Great. And this being your last one. Bring it up and then you're going to go all the way back down. That's it. Step the right foot off. Put It on the pedal. Put the left foot back up on the chair. Now we're going to add onto this, so this time if you want, I'd like you to put your hands on your thighs.

If you've got that balance and take a little ride up. If that's a little bit too difficult. The easiest thing to do at this point then would be to stay in the same position and then go back down. That's it. Write it up. Think of staying nice and tall. Lengthen up to the top of your head. Up and back, down, up and back down. Now we're going to continue for eight more.

If you want to change your arm position to gain more balance, you can do either behind your head or in front of your body like Andy's doing. Up and back, down, up and back down. We're going to finish with four more and down. Good Gradient d and up again. We're going to finish with one last one. On your way down. Bring your body down. Stay in that position.

Round over the chair. Hang onto the sides. Bring your body up just a little bit. Hold it right there and pump the right leg. You're going to pump two, three, four, five, six, seven, four more. Press two, three and four. Take the pedal. Push it down. Great. And step and change sides. Ah, yes. A little burn in the thigh. Okay.

Either hands on your thighs to start with and start to lift up and bring it back down. Yeah, one side may be much more difficult than the other. Lifted up. Very good, and bring it back down. Lift it up. Nice and lifted up. Beautiful George. Beautiful. At this point, you can start to change your hand position. We can either come in front of the body, behind the head or way up in the air, wherever you feel you're balanced and comfortable. Andy has his arms in front of the body and George has his behind the hat. We have four more to finish.

Good. Stable, good. Great. Now bring it back down. Bring your hands down, put them on either side of the chair, bring the pedal up, right it up a little bit and pump the left leg pump. Two, three, four, five, six, seven and eight. Press it down and write it all the way down. Step off. Be Very careful. Completely come off the chair. Bring the pedal up, reach over and grab the front of the chair and stretch back.

Give yourself a little stretch. Excellent. Excellent, great. Stand up tall. Let's put your right leg on top of the chair so you can get a little stretched there. Find a comfort zone for you. You can either just stand or you can pull back a little bit wherever you feel comfortable. Take a stretch. Good. Relax up here. Excellent and good. Take that leg off. Okay.

And he's got some great flexibility and you're going to put the other leg back on. Take a nice stretch. Wherever you feel comfortable. Keep the square. I got Ya. And stretch it over. They're very, very good. And you're going to take that leg off. Okay. Excellent. Let's lower the weight a little bit so it's not so heavy. Cool.

How you doing there? Okay. Now what I want you to do is to come around to the opposite side of the chair. You're gonna turn around and face out and you're gonna sit down. Great. So we're going to take our left arm and reach it back behind you to the pedal and try to bring it down. Get a feel for that.

Look down where you're going. You can either have your feet up extended out or touching the floor wherever you feel you're balanced. Take the opposite arm up in the air. And what I'd like you to do is press the pedal down and bring it back up. So gaze down at where you're going and keep your gaze down and really feel like you're pulling up from the opposite side as you come up. We're going to do eight of these, so always try to do it where you feel comfortable, whether it's here with your legs straight out or with your knees bent.

Good. Let's do two more. Excellent. And bring it up. Great. Bring your body all the way up. Ah, nope. Now we're going to twist ourself around. So what you're going to do is step off the chair and I want you to come onto the left side of your body. So you're straight up and down on a site in a sideline position.

Find the comfort zone, push the pedal down, feel your body. Get organized and comfortable. Okay. And look straight out. So you may have to adjust your body. Every chair has a different size seat that you need to be familiar with.

Now press the pedal down and bring the pedal up. Good. And then try to reach your hand up to the ceiling and bring the pedal up. Very good Andy. Press it down and bring it up and press it down and bring it up, down and up, down and up. One more time. Down and up. Now hold this position.

Cross the bottom leg over the top leg. Now you're going to press the pedal down, bring the pedal up and try to lift your legs up at the same whoa. And then again, press the pedal down, bring it up, and try to lift your legs up at the same time. Down and up, down and up. Four more down. Pull it up. Three, pull it up. Two more and up. Good. UNCROSS your legs in. Separate them.

So you're going to take your top leg back and your bottom leg front. Now pull your composure together. I want you to twist around and put both hands on the pedal and rotate your upper body around. Wring out that midsection of the body. And from here, press the pedal down, lift up, come up into a little bit of rotated extension. And again, down and up. Energize your whole torso, down and up. Try to keep your arms straight down and up for more, down and up. Down.

Great you guys. Let's do two more and down and up now and rotate your body. Bring your legs back together and just bend them and slowly get off the chair. Ah, take a little stretch in the opposite direction just so you can have a little stretch there. Yes. Ah, we gotta do the other side. Otherwise you're going to be really twisted on one side. Okay. So we're going to turn ourselves around.

Now you're gonna sit back down where you were. So instead of starting with the left hand down, we're going to start with the right hand down. So you're going to reach up, reach back, get your position, find a comfortable leg position. Wherever that is, I don't really care. And take your opposite arm up and press down and come back up. Excellent. Press down and come back up. Good down and come back up.

Exhale down. Inhale up into the side of your body. Exhale down. Inhale up for more. Inhale up again. Inhale up. Great. Inhale up last time. Inhale up. Great.

Now come all the way up. Step off the chair and turn. Now onto your right side. You're going to come over and the complete sideline position. Find your balance point. Excellent. Good. George, take your right hand back just a little bit. Ready? Yeah, there you go. Excellent.

Take your arm up and again from here we're to go down and up. Great. Down and up. Down and up. Four more and up. Let's see here. There you go. And up two more. Very good.

Great. Hold it there. Across the bottom leg over the top. There you go. Now down and lift up and lift your legs up a little bit and then again, go down and lift up and down and lift up. Excellent. Down and lift up. Four more. Down. Lift up, down. Lift up, down, lift up. Do One more for me down. Lift up. Good. Now take your legs apart. Separate them. Top leg goes back.

Bottom leg comes front. Rotate around to your pedal, both arms straight, twist the body around and again, press down, come up, press down, come up again. Down and up. Down and up. Good. Let's go for more. Excellent. Very good. Andy Up, down and uh, excellent. Okay. You're going to bring yourself off the chair. Find your comfort zone and step off. Ah, excellent. Stretch to the opposite side so you feel comfortable.

Very good. Ah, okay. Let's step around. Back to the front of the chair. We're going to start with the right leg. Okay. I'm going to put the right foot up on top of the chair and step close to the chair. I'm sorry, not on top of the chair. On top of the pedal. I'm bad on that one. Okay.

And arms here or arms at your side. It's up to you. Let's pump the chair. So you're just going to pump it down and up, down, up, down and up. Down and up. Four more. Three, two and one. Bring the pedal all the way up. Step that foot off. Walk around to the left side of the chair and face the chair sideways.

So you're going to have your left foot right here and your right foot will cross over the left and come on the pedal. So now you've got to pull your balance together. Look straight ahead and press the pedal down. Let's not go fast on this one so you don't throw your balance off down, um, and, uh, down and up, down and up. Great. Four more. Three more. Good, good, good.

Relax you and one. Bring the pedal up. Offloaded. Take your foot off and walk around to the backside of the chair. Taking that same leg. Take the right leg and bring it over the chair. Let's square yourself off here a little bit more so you're more centered.

There you go. Now depending on your leg length, you can need to be on your metatarsal or your heels. If you feel a little thrown off balance, you can lean forward a little bit and hang onto the chair and it's a short little pumps. So you're going to pump down and up. Great. Back here. Good. Pump it down. That's it. Okay, good. Let's do one more. Excellent.

Now take that leg back and stand on it. Let's take the left leg now and bring it over and we're going to do the same thing on the left. Find your comfort zone. Stand evenly on your feet, press it down and bring it back down and bring it back down and back. Great. Excellent. Only two more. Chin up.

Okay, great. Take that left foot off. Walk around to the other side of the chair. The right foot is here, the left foot is gonna Cross over and you're going to do the crossover with the left on the pedal. Find your balance and press it down, down and down and up. So it's very common for one side to be much more difficult than the other side. Good, great form or push it down, bring it up, push it down, push it down. Excellent.

Take that leg off, walk around to the front of the chair. We're going to finish with the left foot on the pedal in the front. So press it straight down and lets pump, press, press, press, press, press. Good. Excellent, good. And bring the pedal all the way up and step off.

Push the pedal down with your right. Step onto it. With your left, grab the front of the chair over the chair. Some reach actually forward. There you go all the way and then just pull back and a stretch on that. Stretching it out. Excellent.

And alternate peddling your legs so you've got right and left moving. Excellent. Okay, now step off with the right. Bring the pedal up with the left. Good. I'd like you to put your right foot up on the chair. So put the right foot all the way up. There you go.

And just hold it there and round over for one second. Good. Stand up tall. Just try to straighten the leg out over the chair so you can just extend it out. Take another stretch round over. Great. And come back up. Let's do the same thing on the left side.

We'll give you a quick stretch here. Left leg goes up on the chair, keep it bent, reach over it and stretch. Great. Bring yourself up, straighten the leg out, pull back, and take a little stretch there and reach over. Excellent. Take that leg off. Push the pedal down with your right. Step up onto the chair with your left.

Great. What I want you to do is bring the peddle ups, the reach forward. Let the pedal come up and you can hang onto the chair if you want. Come all the way up forward. Very good. And step up on top of the chair. There we go. Turn. So your right leg is facing out, so you're going to turn to your left and you're going to bring your right foot down onto the pedal. Okay, so you hands on your thigh.

Give yourself a little bit of movement here. So just press the pedal down and bring the pedal back up. It's small. Press the pedal down, bring it up, press the pedal down, bring it up. Good. If you feel so inclined and you don't need your leg for support, you can hold your arms out in front. Good.

Only two more. Good. And hold it there. Now pump that right leg. Little pumps. Pump two, three, four, five, six, seven. Straighten it. Press the pedal all the way down and you're going to step, step onto the pedal with the opposite leg. And then you're going to stay on the pedal and turn yourself around.

So I'm going to help you here. There you go. So that the right knee now comes up on the chair and you're going to turn sideways. Uh Huh. Good. Take that leg to the front a little bit more. Your foot up there and let's go up. Ah, I tricked you this time and then you're gonna come back down. There you go.

So come on to the chair pedal. That's it. Stay lifted. Okay, I gotcha. Down and up and down and up. Down and up. Good. I know this is the tough one. Up. Two more.

Good. Now take it down halfway and you're going to try to do a little pump right there. Pump two, three, four by six, seven. Hold it down. Come all the way down and offload. Take that foot off the chair. Hang on to the chair and step off. Great. Now let's adjust the weight. Let's give yourself a little bit more with the spring. So we're going to put the spring edge up a little bit so you've got some weights to offset. All right, excellent. Step the right foot on the pedal.

Step the left foot on the pedal and stand on it. Bring your body over to the chair. Good. And if you want to come a little more forward, that's fine. Drop your head down and allow the pedal to bring your body up. Exhale, come up and inhale.

Go back down and again round and come back down and round and come back down and pull up and come back down. Very good. Up and come back down. Only two more and back. Down and up. Great. This time come up [inaudible] and then bring your body down about halfway and bend your knees and straighten and hold that position. So your bend and straighten. Ben, straighten, bend, straighten. Then straighten, straighten four more. Three, two, and one. Hold it. Bring the pedal all the way down.

Step off. Ah, good. We're going to finish off with one more thing. Walk around the other side of the chair. We're going to have to offload a little bit of weight. Again, we're going to do a little swan. You're going to come prone over the chair and you're going to put your hands on the pedal. Push the pedal down, or this position is going to be different for everyone. Theoretically, pedal underneath shoulders. Now all I want you to do is let the pedal ride your body and bring it up and bring it back down. Great. Use Your abdominals.

Inhale up. Exhale down. Inhale up. Exhale down. Inhale up. Exhale down. Two more. Bring your legs together. There you go. Exhale down. Last one. Good. Now come up about halfway.

Turn your hands to the fingertips are pointed out. Elbows are going to come back, so actually they're going to go straight forward. Here we go. Sorry about that. Now Bend your elbows only back towards your body and press down little pumps here and working the triceps. Press. Press that your chest up a little higher.

Press press, press. Good, good. Lengthen in here, Andy. That's it. Just press and press. Hold it down. Now bring it up, but the whole body comes up. Look and go back down and again, bring it up and go back down and bring it up and go back down.

And last time, bring it up. Hold it, and release. Okay. Slowly bring yourself off the chair and stretch out just like Andy's doing. So hang onto the chair, stretch over it. Good. Come up and perhaps you may want to round your back a little bit. That's it. Great. Now from that position, step a little closer to the chair. You're going to inhale and reach up. Exhale and reach over and just try to touch the pedal. Don't put any weight on it. Touch it.

Pull in from the abdominals and round back up again. Reach your hands straight up and back. Reach all the way back. Stretch. Inhale, exhale, round over again. Touch the peddles. Stay rounded. Touch it. Inhale, exhale, round back again, round all the way up, all the way up, all the way up. That's it. Reach your arms up, spread your fingertips apart.

Stretch last time. Inhale, exhale, reach over, stretch out, touch the pedal, hold it. Inhale, exhale, pull up, round up. Reach your arms up from that position. Bring your arms down, step the right leg back, and leave the left leg there and come into a little lunch. Lift up onto your right foot a little bit and Tuck the pelvis under and hold the position there. Stretch good, and then released. Step the right foot up. Step the left foot back. Hold it there. Stretch. Come up onto the left foot a little bit in your, on your toes. Tuck the pelvis under. Hold the position, stretch it out. Excellent release. Stand up tall.

Reach your arms up. Left hand, grabs the right hand and just stretch over to the side and come back up. Ooh, left hand or right hand, grabs the left hand and stretch over to the side. Bring it back up. Open your arms out to the side and you're done.