Build Flexibility with Cobra Stretch Side To Side

Cobra Stretch Side To Side

Rep Range

Time Based

Hints

Begin 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. Using the strength of your back muscles, lift your chest and head off the floor as you inhale. Your hands should provide only minimal support; avoid pressing down too hard. With your chest elevated and elbows slightly bent, turn your head and upper body to one side, aiming to look over your shoulder. Hold this position briefly before returning to the center and then turning to the opposite side. This side-to-side movement should be smooth and controlled, providing a gentle stretch to the sides of your neck and upper body.

Common Mistakes

Refrain from pressing up too aggressively with your arms, which can place excess stress on the lower back. Ensure that you're not straining or crunching the neck when looking over the shoulder. Keep your elbows from flaring outwards, and avoid lifting the pelvis off the floor.

Breathing

Inhale deeply as you rise into the central Cobra Stretch position. As you turn your head and upper body to one side, exhale slowly. Inhale again as you return to the center, and exhale as you rotate to the opposite side. This rhythmic breathing pattern aids in relaxation and enhances the stretch.

Muscle Focus

Primary Focus Area

Core, Serratus Anterior