Mobility and stretches
Cobra
- Kit
- No kit
- Works
- spinal erectors · abs (stretched) · chest
- Also
- hip flexors · front delts · triceps
Cobra is a face-down back extension that opens the front of the torso and asks the spine to bend backwards under control. It stretches the abs, hip flexors and chest while the muscles along the spine work to hold the shape. It suits anyone who sits a lot, and it works as a gentle warm-up before floor work or as a cool-down after it.
Form
How to do cobra
- 1Lie face down with your legs straight and the tops of your feet on the floor. Place your hands flat under your shoulders, elbows tucked in close to your ribs.
- 2Press the tops of your feet, thighs and hips down into the floor, and draw your shoulders back and away from your ears.
- 3Breathe in and push gently through your hands to lift your chest, leading with the breastbone rather than the chin. Go only as far as feels easy, keeping a soft bend in the elbows.
- 4Hold the top with slow, steady breathing, keeping your neck long and your gaze slightly forward and down.
- 5Breathe out and lower your chest to the floor with control, then repeat the lift slowly for the rest of the effort.
Watch for
Common mistakes
Cranking the head back and compressing the neck.
Fix: Keep the neck in line with the spine and look forward and slightly down, letting the chest do the lifting.
Shoving up to straight arms and dumping into the lower back.
Fix: Stop at a height where your hips stay on the floor and your elbows keep a small bend.
Letting the shoulders ride up towards the ears.
Fix: Pull the shoulder blades down your back before you lift and hold them there throughout.
Variations
Easier and harder
Sessions