Floor Prone Cobra Exercise

To do the cobra exercise which is based on the cobra pose in yoga first lie down on your stomach so that your torso thighs and tops of your feet are firmly planted on the floor.

Floor prone cobra exercise.

The prone cobra exercise builds the strength and mobility to hold proper posture. Brace your core by pressing your navel out against the floor. Get our book to perfect all your bodyweight movements. Simultaneously raise your arms and rotate your palms to face away from you point your thumbs into the air.

Teach thoracic extension and shoulder external rotation while building postural strength. Stretch out the legs backward the arms are next to the body. The prone cobra also starts with a dynamic contraction to get to the prone cobra position and then requires strong static stabilization to maintain the hold. We struggle to keep their pelvis and back neutral and their scapula retracting and depressing as they pull their arms toward their feet.

Lay your front on the floor or a fitness mat. Lie face down on the floor with your palms turned up toward the ceiling. Prone cobra extensions are a beginners exercise for strengthening the lower trapezius and rhomboids muscles. Core exercise lie facedown on the floor with your legs straight and your arms next to your sides palms down.

To begin the exercise bend your elbows bring your hands under your shoulders and lift your chest and torso off the. Extend your hips and spine so that your legs and torso rise off the floor and into the air. Prone cobra is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the prone cobra video learn how to do the prone.

Arms should be parallel to the floor and legs should be straight but pointing toward the ceiling as much as possible. For this reason prone cobra extensions are a posture correction exercise for individuals with an increased kyphosis rounded. Related exercises for your. See all exercise benefits muscles worked.

Prime movers most. Tuck your arms close against your ribs too. How to do prone cobra with proper form and technique. These muscles are involved in pushing the sternum chest bone forward and pulling the shoulder blades back.

A great example of an exercise that s challenging to perform correctly and therefore cue is the prone cobra on the floor.