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Cobra Stretch

A gentle back flexibility exercise that stretches the spine and chest muscles by arching the back while lying prone, improving posture and reducing back tension.

Exercise Overview

Category

Flexibility

Exercise_Type

Flexibility

Difficulty_Level

Beginner

Technique

Lie face down on the ground with hands positioned under shoulders. Gently lift your chest and head off the ground by straightening your arms, arching your back while keeping hips on the ground.

Starting Position

Begin lying face down on the ground with legs extended, hands positioned under shoulders, and forehead resting on the ground.

Finishing Position

Return to the starting position with chest and head back on the ground, maintaining control throughout the movement.

Form Cues

Breathe deeply, lift gently, feel the stretch, maintain alignment

Common Mistakes

Overarching back, not breathing properly, lifting hips, rushing the movement

Progression Tips

Increase hold time, add more repetitions, try variations, or incorporate movement.

Regression Tips

Reduce range of motion, focus on breathing, move more slowly, or perform assisted version.

Safety Notes

Move gently and avoid any pain. Stop if you experience discomfort in back, neck, or shoulders. Consult a professional if you have spine issues.