Mobility & Stretching
How to do Cobra Stretch
The cobra stretch presses the chest up from the floor to stretch the abs and hip flexors and mobilise the spine.
- Difficulty
- Beginner
- Equipment
- None or Yoga Mat
- Sets & reps
- 3-5 reps, hold 15-30 seconds
Target muscles
- Rectus Abdominis
- Hip Flexors
Also works
- Erector Spinae
- Chest
- Shoulders
PrimarySecondary
Technique
Step-by-step instructions
- Lie face down with hands under your shoulders and legs extended.
- Press the tops of your feet into the floor.
- Slowly straighten your arms to lift your chest off the floor.
- Keep your hips down and look slightly upward.
- Hold, then lower back down with control.
Common mistakes
- Lifting the hips off the floor.
- Shrugging the shoulders.
- Over-arching the neck.
- Pushing into pain.
Benefits
- Stretches the abs and hip flexors.
- Improves spinal mobility.
- Counteracts slouched posture.
- Relaxing cool-down stretch.
Cobra Stretch for Back and Core
The cobra, borrowed from yoga, gently extends the spine while stretching the abdominal muscles and hip flexors. It is a soothing way to finish a core workout or to counteract slouching at a desk.
Stretch Safely:
- Keep your hips on the floor.
- Only press up as far as feels comfortable.
- Keep your shoulders away from your ears.