Cobra Stretch
This upper-body stretch targets your core and serratus anterior. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Cobra Stretch
Start by lying face down on the floor with your legs extended straight behind you and the tops of your feet pressed flat against the ground. Position your hands slightly below shoulder height, with your elbows close to your ribcage. As you inhale, using the strength of your back muscles, lift your chest and head off the floor. Your hands should provide only slight support; avoid pressing down too hard. Your elbows should remain slightly bent, and ensure your shoulders are drawn away from your ears, promoting an open chest. The height you lift to is based on your flexibility and what feels comfortable to you. Some individuals might only lift a few inches, while others can achieve a more pronounced arch. Remember, it's crucial to remain comfortable and avoid over-straining.
Common mistakes
Avoid pushing up primarily with your arms, which can lead to undue stress on the lower back. Also, refrain from crunching or straining the neck by looking up too aggressively. Keep your elbows from flaring outwards. Lifting the pelvis off the floor is another mistake to watch out for.
Breathing
Inhale deeply as you rise into the Cobra Stretch, allowing your chest to expand. Maintain the pose for several breaths, emphasizing deep and calm inhalations and exhalations. Exhale as you return to your starting position.
Muscles worked
Primary Focus Area
Core, Serratus Anterior
