Cobra Stretch tutorial
The cobra stretch is a gentle move that opens the front of the body and bends the spine backward. It feels especially good for people who spend hours hunched at a desk.
How to perform
- Lie face down with your hands on the floor under your shoulders.
- Keep your legs straight with the tops of your feet on the floor.
- Press gently through your hands to lift your chest slowly off the floor.
- Keep your hips on the floor and your shoulders away from your ears.
- Hold for 15 to 30 seconds, then lower slowly.
Breathing: Inhale as you lift and breathe slowly and deeply while you hold.
Key tips
- Only lift as far as feels comfortable in your lower back.
- For a gentler version, rest on your forearms.
- Keep your neck in line with your spine rather than tipping your head far back.
Common mistakes
- Fully straightening the arms and overloading the lower back.
- Letting the hips lift off the floor.
- Shrugging the shoulders up to the ears.
Safety: If you have back pain or bending backward makes it worse, skip this stretch and talk to a doctor or physiotherapist. During pregnancy, check with your doctor first.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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