Pilates Arrow as The Best Back ExerciseThe best back exercise that I have found is the Pilates Arrow.
It is a great back extension exercise that, while it may be difficult to do, is very effective at strengthening the back extensor muscles while improving trunk stability. This exercise is helpful to improve your posture through the stretching action at the shoulder girdle complex and chest, while working your upper back and deep neck flexors that helps to support posture. This is one of Pilates Best Back Exercise, which can seem very difficult at first but as you get stronger you will be able to extend yourself up more and hold the position for a longer period of time.
Position: Lie on your stomach with your forehead on a towel and arms at your sides with palms face up. Your feet, knees, and thighs are heavy and stay on the mat throughout the exercises. Do not tense them! Action: Zip up your abdominal muscles like putting on a tight pair of jeans and hollow out your pelvis. You can feel this hollowing by gently pressing your pubic bone into your mat, do this without squeezing your buttocks.
Beginner/Intermediate Level Arrow:
Keep your forehead on the pillow and just raise your arms up and lengthen through the spine. Feel your shoulder blades come together gently as you raise your arms up and back with your tummy tight.
Hold for a full breath sequence in and out then lower and repeat for 4-6 repetitions. Caution: Extension is not recommended for those with spinal stenosis. You may modify this exercise by placing a small rolled up towel or pillow under your pelvis to keep your back slightly flexed.
Advanced Level Arrow:Lift your chest and head both off the mat, keeping your nose pointed down. Raise your arms up and reach for the end of the mat. Feel your shoulder blades working by pulling your arms up and together.Hold this position for 3-5 breaths, breathing in and out. Repeat 3-5 times. 
Notes: Keep looking down and reaching out through the crown of your head.
Keep your abs zipped up and shoulder blades sliding down your back. Hold for 3-5 seconds then release and repeat for 6-8 repetitions. You may place a small pillow or towel under your pelvis so you won’t overextend your lumbar spine.
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