Mobility

Cobra Stretch

The Cobra Stretch is a relaxing yoga pose that is great for improving flexibility and strength in the lower back. It involves lying flat on your stomach and then lifting your chest off the ground by pressing down with your hands. This stretch is great for people who sit for long periods of time and often experience back discomfort.
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Cobra Stretch instructions
Step-by-step instructions
1
Begin by lying flat on your stomach on a mat or comfortable surface, legs straight behind you.
2
Place your hands on the ground beside your chest, palms facing down.
3
Press your palms into the ground and slowly lift your chest and shoulders off the ground while keeping your hips pressed into the floor.
4
Extend your head upwards, looking towards the ceiling and hold this position for a few seconds.
5
Slowly lower yourself back down, rest for a moment, then repeat for the programmed number of reps.
Begin by lying flat on your stomach on a mat or comfortable surface, legs straight behind you.
Place your hands on the ground beside your chest, palms facing down.
Press your palms into the ground and slowly lift your chest and shoulders off the ground while keeping your hips pressed into the floor.
Extend your head upwards, looking towards the ceiling and hold this position for a few seconds.
Slowly lower yourself back down, rest for a moment, then repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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