The Pilates Dart exercise is a repetitive strengthening exercise. It is one of the moves recommended for people with back pain because it stabilizes all of the back and extension muscles both upper and lower back.
You can support this exercise with removed ABS and a stable waist. It trains you to protect your lower grip and support a longer spine.
You need to place this exercise on a firm, padded surface. You should use an exercise mat. No other equipment is required. You can do this exercise at home, it is suitable for gym or Pilates studio.
Difficulty: Easy. This exercise can be done by both beginner and advanced students.
Time Required: 1 minute All the time that this exercise is needed.
How does Pilates Dart exercise again?
1. Keep your legs together on your stomach. Weapons on your sides.
2. Lift your abdominal muscles off the mat.
Inhale.
3. Breathing:
Stretch your abdominal muscles.
* Increase energy through your spine and throw your extra body flow over your head.
* Hold your hips to the flow to protect your hips. Your legs and glutes are involved as part of lower body stability, but do not squeeze over them.
* Your head is an extension of your spine. Your vision will be below.
* Your shoulder blades fall on your back; Your hands can reach behind you as if they were throwing behind you.
4. Wait for an inhale.
* If you are stable and not in pain, open your chest and lift your eyes a little more to get that wonderful "air feeling".
5. Stretch your body longer, lower the landing and breathe.
6. Repeat this exercise 3 times.
* If you raise your eyes, make sure not to do a smoothie around your neck.
* Do not deal with your lower spine, you need to keep your spine straight. You will think of sending your wallet to land with short spines.
* If you are recovering from back pain and you are still uncomfortable holding your hands in support of you, you will make a similar exercise effort.
* If the dart feels good, go on a Pilates swim. It is a dry swimming activity that provides back extension and it is done with the exercise mat, laying on your stomach.
Two actions of the dart are applied to the extension muscles in the back, pulling to open the front of the hip cage. These are Ladysimus dorsi and Trapezius. But you communicate with the gluteus maximus in the buttocks. Both extend the spine and contribute to body stabilization.