Pilates Movement Monday: Exploring the Mermaid on the Chair

Teacher supports client during Mermaid on the Chair, encouraging alignment, breath, and length through the spine.

The Pilates Wunda Chair might not be the first piece of equipment that comes to mind when thinking about flexibility or flow, but the Mermaid on the Chair offers a beautiful blend of strength, length, and control. This movement adds a new dynamic to the familiar Mermaid stretch, turning it into an opportunity for deeper core work and mindful spinal movement.

The Wunda Chair brings something special to this movement. Unlike the Matwork version, it introduces resistance, which requires greater awareness and engagement. The pedal gives clients something to push against but also something to control as they return. This makes the Mermaid on the Chair an ideal movement for developing control through the obliques and lateral stabilisers while encouraging freedom through the ribs and shoulders.

Why Teach the Pilates Mermaid on the Chair?

Clients today often live in a world dominated by forward flexion. Lateral movement is frequently neglected, yet it plays a key role in maintaining a balanced spine and functional posture. The Mermaid on the Wunda Chair:

• Improves spinal mobility in the lateral plane

• Develops strength through range, not just in static positions

• Builds awareness of ribcage and shoulder positioning

• Offers a supported, progressive option for side bending

• Helps clients understand the difference between collapsing into a stretch and reaching with intent

This version adds variety to your equipment sessions while remaining deeply connected to the Pilates principles.

Set-Up and Execution

Seat the client side-on to the Chair. The leg closest to the chair is bent, foot on the base. The other leg may be forward, across or folded, depending on their comfort and hip flexibility. One arm reaches for the pedal while the other lifts up and over.

As the client presses the pedal down, cue a lift and length through the side waist. The movement should originate from the spine, not the shoulder. Encourage grounding through the opposite hip to avoid compensations.

On the return, ask the client to lead from the upper ribs rather than the lower hand. This keeps the focus on control and prevents a simple push-pull action with the arms.

Pilates Teaching Cues That Make a Difference

• “Lift up and over rather than collapsing down.”

• “Let the spine lead the movement, not the hand.”

• “Ground the opposite sit bone to find more space.”

• “Use the breath to expand and return.”

• “Feel the control as you resist the spring back.”

These cues help bring the client's focus to quality over quantity, reinforcing the Pilates principle of precision.

Progressions and Variations

Start with a light spring setting to allow for freedom of movement. As clients build confidence, you can:

• Add a twist after the side bend

• Integrate a reach through the top arm for more dynamic flow

• Challenge balance by removing the supporting arm

• Add breathing patterns that support deeper oblique engagement

For clients recovering from injury or with limited side movement, this is a brilliant way to offer support while still moving with purpose.

Final Thoughts

The Mermaid on the Chair is a powerful reminder of why we need to move in all planes. It offers a chance to challenge and release at the same time. As teachers, we often look for ways to bring variety into our sessions while keeping the work true to the method. This exercise does just that.

So as part of your next Chair session, consider including this elegant and functional movement. It may quickly become a favourite with your clients, offering both strength and stretch in one seamless motion.