Cobra Stretch
Lying face down, the hands press the chest up into spinal extension to stretch the abdominals and front of the trunk.
Primary muscles
- Abs (Rectus Abdominis)
Secondary muscles
- Hip Flexors
- Lower Back (Erector Spinae)
- Obliques
- Sets
- 2–3
- Duration
- 15–30 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying face down with hands under the shoulders and legs extended, tops of the feet on the floor.
Keep your hips and legs relaxed on the floor.
Press through your hands to lift your chest, straightening the arms only as far as is comfortable.
Keep the shoulders down and the neck long; hold the position.
Lower slowly back to the floor.
Breathing: Inhale as you lift and breathe slowly while holding.
Coaching tips
Hips stay down
Shoulders away from ears
Lift only as high as feels comfortable
Common mistakes
Locking the arms and forcing a deep arch
Tensing the glutes hard
Craning the neck back
Safety notes
Use sphinx pose instead if the lower back feels compressed; never force the range.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.