"But why?" Wednesdays - the Dart

I've yet to meet a client who hasn't complained of tight shoulders and neck muscles , which is usually caused by poor posture. Many people suffer more than others, but the majority of people can benefit from a simple postural strengthening exercise called "the Dart".

This simple exercise, when practiced for just a few minutes a day can relieve shoulder, neck and lower back tension. This exercise will strengthen upper back muscles to improve posture and improve shoulder placement. The Dart exercise also helps to increase mobility in the thoracic spine and engage core stability through extension of the spine.

The Dart can be challenging to grasp at first. If you are already tight across your chest and front of shoulders as well as weak across your upper back, it will seem as though you are restricted from moving. As you practice, your improved thoracic extension strength will help you get more out of the exercise as well as improve your posture throughout your daily activities. This improved posture takes the load off the neck and shoulders and allows your head to sit on top of your spine and out of the forward carrying head position.

The dart should be performed with the deep abdominal muscles correctly supporting the lower back. If your legs are lifting off the floor when you are in the Dart position,  your lower back muscles are likely "taking over" most of the load in extension. But scooping our belly button towards your spine and focusing on length, rather than lift, you can allow the upper back muscles to engage. This sometimes feels a little unnatural, considering our thoracic spine has a normal flexion (forward bend) curve. With practice, and as the chest and front of the shoulders open up, you will begin to find move movement and strength in the upper spine without over extending the lower back.

If you would like to radically improve your posture in just a few minutes a day, try practicing this exercise for ten repetitions daily. Try really opening up the front of the shoulders as you come into extension and to keep your corset/pelvic floor engaged. Remember to breath deeply, inhaling for at least three seconds (count to three), and exhaling for the same or longer. A good breathing pattern is:

• Inhale to prepare.

• Exhale as you extend through the spine allowing the forehead off the floor (just a few centimetres)

• Inhale and hold the position. This is a good opportunity to ensure your pelvic floor and corset are engaged. You an also try to open up the shoulders a little more.

• Exhale and release back down to the floor.

There are lots of variations we can do with this exercise, and many progressions into challenging exercises that use more of the muscles through the back, legs and shoulders. However on its own, I would rank the Dart is an excellent "top ten" Pilates exercise recommended for almost anyone.