Dealing with pain?
Get this exercise inside a fully guided PT program built for you, with tutorial-style video, reps, and progressions.
Explore the Prehab AppExercise Library
Prone Dart
Is this for yourself or for a patient?
HOW: Get set up lying face down on your stomach with a towel roll underneath your forehead. Have your arms down at your side with your palms facing your hips. From here, inhale and as you exhale lift your head and upper chest off of the ground and hold that position for a couple of seconds.
FEEL: You should feel your mid paraspinal muscles working in your back as well as some of your shoulder muscles and neck muscles
COMPENSATION: Keep a neutral pelvis, don’t arch your hips. Don’t overextend your neck, maintain a slight chin tuck and think of staying “tall.”
Turn this exercise into a full plan
Clinician or PT?
Pull this exercise straight into a patient's HEP in Prehab Professional, with cueing notes built in.
Build Custom HEP’s