Cobra Stretch

Yoga-inspired static stretch that opens the chest, shoulders, and hip flexors while promoting spinal extension and mobility.

Instructions

1. Lie on your stomach on a flat surface with your legs extended and the tops of your feet pressed into the ground.
2. Place your hands under your shoulders, fingers pointing forward and elbows close to your body.
3. Press through your hands and feet to gently lift your chest upward, extending your spine.
4. Keep your hips and legs pressed to the floor while your upper body lifts.
5. Hold this position while breathing deeply and steadily for 15-30 seconds.
6. Relax back down to the starting position.

Tips

• Keep your shoulders relaxed and down; avoid hunching toward your ears.
• Focus on lengthening your spine rather than aggressively arching backward.
• Breathe deeply throughout the stretch; avoid holding your breath.
• This stretch is excellent after sitting for extended periods or following upper body training.
• If you experience lower back discomfort, reduce the depth of the stretch or perform the gentler version with bent elbows.
• Perform 1-3 sets of 15-30 second holds.