Cobra stretch
General guidance. This page has not been reviewed by a qualified professional yet.
Cobra stretch. Gently lift your chest, using hands only as needed, with shoulders away from ears.
How to do this exercise: Cobra stretchSetup · movement · load
- Set your position
Lie face down with palms beside your chest and pelvis on the mat.
- Make the movement
Gently lift your chest, using hands only as needed, with shoulders away from ears.
- Breathe and control the pace
Breathe steadily and hold a stable position. End the hold when you cannot maintain it without arching, shaking or losing balance.
Do not force a large backbend; reduce range if you feel lower-back pressure.
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Mobility
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- No external load
Main muscles
Abs, Hip flexors
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Lie face down with palms beside your chest and pelvis on the mat.
- Gently lift your chest, using hands only as needed, with shoulders away from ears.
Common mistakes
- Do not force a large backbend; reduce range if you feel lower-back pressure.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.