FBI

Question 1

Cat Stretch Kneeling

Intermediate

Answer 1

Set Up: Kneeling upright on Wunda Chair, close to front edge,
facing forward, legs parallel, hip width apart, roll down,
trunk rounded, arms straight, hands placed on pedal,
palms facing down, fingers facing forward, shoulder
and hip joints aligned horizontally
Resistance: light to medium
Inhale: Roll down, flattening trunk and lowering pedal
Exhale: Roll up, rounding trunk and lifting pedal
Final Exhale: Continue to roll up, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors

OBJECTIVES • Spinal flexor control
• Spinal extensor control
• Scapular stabilization

CUES • Maintain hips aligned over knees (as close as possible)
• Lift pedal until shoulders are aligned horizontally with hips • Reach crown of head towards pedal when rolling down
• Place head between arms when trunk is flat and pedal down

Question 2

Tendon Stretch

Advanced

Answer 2

Set Up: Facing back to Wunda Chair, trunk rounded, arms
straight, shoulder width apart, hands placed on front edge
of chair, palms down, fingers wrapped around, legs
straight, hip width apart, feet plantarflexed,
Resistance: medium
Exhale: Raise body, lifting pedal up
Inhale: Lower body, pressing pedal down (without touching
bottom)
Final Inhale: Lower body, return to start position

MUSCLE FOCUS • Spinal flexors
• Shoulder flexors
• Scapular abductors

OBJECTIVES • Spinal flexor strength
• Shoulder flexor strength
• Scapular abductor control

CUES • Lift pelvis upward, maximizing spinal flexion
• Keep head aligned with spine, eyes directed toward body
• Maintain scapular stabilization