This Dart is a great back strengthening exercise and posture corrector:
Discover how to enhance your posture and strengthen your back body with this one simple exercise; The Pilates Dart is renowned for its ability to strengthen the muscles along the spine, improve postural alignment, and prevent back pain. As a beginner or an experienced Pilates enthusiast, this move is perfect for integrating into your daily routine to help improve spine health and overall posture.
Step by Step Instructions
Start Position: Lie face down on your mat with your arms at your sides and legs slightly separated
Prepare Your Body: Engage your core and ensure your neck is aligned with your spine.
Lift: As you exhale, lift your chest, arms, and legs off the mat. Extend your arms back with palms facing inwards, activating your lower back and glutes.
Hold: Maintain the lifted position for a few moments, focusing on lengthening from the toes to the head, creating a strong, straight line.
Return: Gently lower back to the starting position as you inhale.
The Dart Teaching Points:
- Keep your movements smooth and controlled.
- Do not strain your neck – keep your gaze downward.
- Activate core and thigh muscles
- Lift from the breast bone, keeping the neck long
- Reach your fingertips your towards feet
- Keep your ribs connected to the mat
- Regular practice increases effectiveness, so keep at it!
