Cobra
Prone · Abdomen and front of the body (spinal extension)
A self-stretch for the abdomen and front of the body (spinal extension). Support your body and stay within a comfortable range.
How longNew to it: start with 10–20 seconds, once or twice. Used to it: 20–30 seconds, 2–4 times, about 60 seconds in total per stretch.How long and how many →
Position and focus
Prone · Abdomen and front of the body (spinal extension)
Starting position
Lie face down with the hands on the floor beside the chest. Place the legs hip-width apart.
Movement phases
1. Get ready
Lightly engage the buttocks and keep the pubic bone on the floor.
2. Lift the chest
Press through the hands and lift the chest within a pain-free range.
3. Hold the position
Stop where you feel a stretch in the abdomen and the front of the body, and breathe easily.
4. Lower down
Lower the abdomen, chest and forehead slowly in that order.
What to check yourself
Check that the shoulders are not hunched, that the arch does not come only from the lower back and that the pelvis stays on the floor.
Adjust the stretch
Easier: Keep the elbows on the floor and lift the chest only a little.
Deeper: Keeping the arms straight, move the hands gradually closer to the body to rise higher.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first. If your lower back hurts, go back to resting on the elbows (the sphinx position). Avoid lying face down during pregnancy.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
This lesson was put together for this site. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions