I recently purchased a Resistance Chair for use in my Pilates Studio. I find it excellent when teaching a more mature population as the back rest (posture prop) provides them with a strong support and helps them to engage the stabiliser muscles. All of the clients report a better understanding of these connections when using the chair. The bands are very versatile and can be used both bilaterally and unilaterally. I have also found the chair to be a great addition when teaching pregnant women. All in all, I find the chair a great addition to my studio.
Wendy Brindley, Pilates Fusion
CHEST PRESS: (chest and triceps)
Sit upright with your back against the Posture Prop?.
Make sure the Resistance Anchor Cable exercise cables are positioned under your arms for this exercise.
Starting with your hands close to your shoulders (fig. A), press straight out with both arms simultaneously until your arms are straight in front of you and fully extended (fig. B).
Slowly ease your hands back to the starting position, maintaining resistance
on the return as well as the press.
Repeat 8 to 15 times and remember to keep your
wrists locked firmly throughout the movement.
While seated upright at the front of your seat, hold your arms straight out to each side and slowly rotate your hands in a small circular motion. Complete at least 20 revolutions in each direction, rotating forward, then backward.
For a faster warm-up, you can also continue marching with your feet while you rotate your arms.
OVERHEAD PRESS: (shoulders and triceps)
Sit up straight with your back arched and pressed against the PostureProp® (fig. A).
Begin with your hands close to your shoulders and press straight up with both arms
together until your arms are straight up above your head and fully extended (fig. B).
Slowly ease your hands back to the starting position, maintaining resistance on the
return portion of the exercise. Repeat 8 to 15 times.
INCLINE PRESS: (upper chest and triceps)
Sit up straight with your back arched and pressed against the Posture Prop® and the exercise cables positioned under your arms. With your hands close to your shoulders (fig. A), press forward and upward at an approximate 45-degree angle (fig. B) until your arms are fully extended, then return slowly to the starting position. Repeat this exercise for 8 to 15 repetitions.
BICEP CURL: (biceps)
Sit with your back upright and pressed against the Posture Prop® and your arms close to your knees (fig. A). Pull your arm up, bending at the elbow, and keep the rest of your body stationary (fig. B). Keep your palms facing up and your wrists locked.
Lower your arms slowly to the starting position, maintaining resistance on the way down. Repeat for 8 to 15 repetitions.
AB CRUNCH: (stomach test)
With the upper Resistance Anchor Cable® exercise cables extended over your shoulders, interlock your fingers in front of your chest by pulling the two handles together (fig. A). Bend at your waist and pull against the cables (fig. B), which isolates
the resistance on your stomach muscles. Bend forward as far as comfortably possible then return slowly to the starting position. Repeat this for 10 to 15 repetitions
LATERAL RAISES: (shoulders)
Sit up with your back straight and resting against the Posture Prop®. Beginning with your arms down at your sides (fig. A), raise your arms to your sides, keeping the elbows as straight as possible (fig. B). Keep your palms facing down throughout the exercise and return your arms slowly down to your sides with each repetition. Repeat this movement for 8 to 15 repetitions.
FRONT RAISES: (shoulders)
This exercise begins in the same position as in the Lateral Raise (fig. A), with both arms down at your sides and your back upright. Pull the cables up, keeping your arms extended straight out in front of you (fig. B). Bring your arms up as high as possible
and very slowly return to the starting position while maintaining resistance on the return portion of the exercise. Repeat 8 to 15 times and remember to keep your back straight.
TRICEP EXTENSION: (triceps)
While sitting upright with your back straight, start with your arms bent and your elbows pointed upward (fig. A). Extend your arms until they are pointed up while keeping your elbows as stationary as possible (fig. B). Slowly move your hand back to the starting
position and maintain resistance in both directions as you repeat this exercise for 8 to 15 repetitions.
BENT ROW: (back and shoulders)
Begin this exercise by bending over and supporting yourself with one hand and one knee on the chair seat (fig. A). Pull straight up on the lower cable so that your hand ends up near your chest (fig. B). Keep your torso steady during this routine and try not
to jerk with your body as you begin each repetition. Repeat 8 to 15 times with each arm.
KNEE BEND: (thighs)
Begin this exercise by standing at one side of the chair and holding the Balance Bar with one hand (fig. A). Bend your knees and squat down while keeping your upper body upright and perpendicular to the ground (fig. B). Slowly raise your body back into the
fully upright position. Repeat 8 to 15 times.
FRONT STEP: (thighs and calves)
With the Health Step® locked onto the back legs of the chair, stand behind the chair with both hands on the Balance Bar and face forward. Step up with your right foot (fig.A), then step up with your left foot (fig. B). Once both feet are on top of the Health Step, step down with your right foot, then your left. Repeat 8 to 15 times with each leg,
alternating from one foot to the other
SIDE KICK: (thighs and muscles on side of stomach)
Once you have locked the Health Step® onto the back legs of the chair, stand sideways on the Step and steady yourself by holding the Balance Bar (fig. A). Slowly raise one leg (fig. B) and then bring it back down to the starting position. After completing 8 to 12 repetitions of this exercise, turn the opposite direction and repeat.
the routine with your other leg.
MARCHING IN PLACE:
While seated at the front edge of the chair, "march" with your arms and legs. Alternate between raising your left leg and right arm, and raising your right leg and left arm in a steady marching motion. Complete 20 to 30 repetitions on each side.
Hold one arm across your chest and perpendicular to the floor. Use your other arm to gently pull on this outstretched arm and you'll feel the muscles stretch on the back of your arm. Hold this position for 20 to 30 seconds before switching to the other arm. Remember to sit up straight at the front edge of the seat.
Sit up straight at the front edge of the seat. Raise one arm out directly in front of you (Fig. A) and then straight up above your head (Fig. B). Lower your arm and raise the opposite arm. Alternate from side to side slowly, working on raising your arm as high as possible. Complete 10 repetitions with each arm, then do 10 repetitions raising both arms at the same time.
PUSH OUT WITH ARMS:
Push out with both arms, as if you're pushing a door shut, and kick out one leg at the same time. Alternate kicking out one leg at a time, pushing out with your arms with each leg kick. This will warm up your shoulders and stretch the back of your legs. Complete 10 to 15 repetitions with each leg.
While sitting with your back up straight on the front edge of the chair, extend one leg out straight, then raise the leg off the ground and point your toe while supporting the leg under the knee. After you raise your leg, bend your ankle and rotate your foot in a circular direction, once to the right and once to the left. Keep your back and shoulders
straight as you sit on the front edge of the seat. After completing 5 to 10 repetitions with one leg, switch to the other leg and repeat.
UPPER BODY TWIST:
While seated with your back upright at the front edge of the seat, cross your right leg over the left knee, then slowly twist your body and look over your right shoulder. Hold this position for 10 seconds, then switch to the other side and repeat the same routine in the opposite direction. Remember to inhale and exhale as you perform this
stretch...don't hold your breath.
This routine stretches your back and torso. Sit sideways on the chair with one knee on the ground and your arm resting on the backrest. Raise your other arm so that it is perpendicular to the ground and move it slowly in a horizontal direction so that you twist your upper body. Hold this position for at least 20 seconds on each side as you feel the stretch.
With your arms hanging straight down at your sides, pull your shoulders up toward your ears and roll your shoulders back slowly in a circular motion. Maintain an upright posture and sit at the front of the seat. Roll your shoulders for 10 to 15 repetitions in one direction before reversing direction for an additional 10 to 15 repetitions.
HIGH KICK (thighs and stomach)
First verify that the Health Step® is locked onto the back legs of the chair. Face the chair at an angle while holding the Balance Bar with your right hand and stepping first with your right foot (fig. A). With your right foot on the Step, kick your left knee up (fig B). Bring the knee back down to the Step, then move off the Step with your left leg first and then your right. After 10 or more repetitions repeat the exercise in the opposite direction, kicking up with your right foot.
Length: 120 cm
Width: 58 cm
Height: 28 cm
Weight: 14 kg