How to do a cobra stretch
The cobra stretch is a floor stretch where you lie face down and press your chest up while your hips stay on the floor. It stretches your stomach and chest and gently bends your back the other way after crunches and planks.
- Cool-down
- No equipment
cobra pose, prone back extension stretch
How to do it
- Lie face down with your legs straight and the tops of your feet on the floor.
- Put your hands under your shoulders with your elbows close to your sides.
- Press your hips and legs into the floor.
- Push through your hands to lift your chest, only as high as feels comfortable.
- Keep your shoulders down, look ahead, and hold while you breathe slowly.
- Lower your chest back to the floor with control.
Form cues
- Hips stay on the floor
- Open your chest
- Shoulders away from your ears
- Elbows can stay bent
Muscles worked
Main: core, lower back
Also: chest, hip flexors
Common mistakes
- Your hips lift off the floor. Fix: Lift your chest less high and keep your hips pressed down.
- You shrug your shoulders to your ears. Fix: Pull your shoulders down and back and open your chest.
- You lock your arms and crank your lower back. Fix: Keep your elbows bent and lift only to a gentle stretch.
- You throw your head back. Fix: Look ahead or a little down, so your neck stays long.
Make it easier: Sphinx stretch
Rest on your forearms with elbows under your shoulders. This gives a smaller, gentler back bend.
Make it harder: Cobra with straighter arms
If it feels comfortable, straighten your arms more while your hips stay down.
In a workout
Do 1 hold of 20 to 30 seconds at the end of your workout, breathing slowly.
Safety: Take care if you have lower back pain or are pregnant; stop if you feel pinching or sharp pain in your back.
Questions
What does the cobra stretch stretch?
It stretches your stomach muscles, chest and hip flexors, and gently extends your back.
Is cobra stretch good after ab exercises?
Yes. After crunches and planks it bends your spine the other way and gently stretches your stomach.
Should my arms be straight in cobra?
Not always. Keep your elbows bent if straight arms make your hips lift or your back pinch.
