Prone Cobra Exercise
The prone cobra exercise
helps develop the strength of the spinal muscles and the muscles that
retract the shoulder blades, and also improves spinal mobility. It is a
useful exercise for anyone who sits a a desk for a long periods.
Here
are some tips to understand and implement as well as a description of
how to do the exercise:
Cobra
Exercise
- Begin by lying face down on the floor with your arms
beside your hips and your palms facing up.
- Activate your core muscles by drawing your abdominals
toward your spine and squeezing your gluteals.
- Slowly exhale and lift your chest off the floor and
your arms up and backward toward your hips.
- Rotate your thumbs toward the ceiling as you carry
out the movement.
- Pause at the top of the movement for two seconds.
- Then return to the starting position.
- Repeat the repition as many times as needed
