Prone Cobra

A prone stretching exercise that opens the chest and anterior core while gently extending the thoracic spine.

Instructions

1. Lie face-down on a mat with your legs extended and the tops of your feet on the ground.
2. Place your hands under your shoulders, palms flat on the mat.
3. Engage your core and glutes to stabilize your lower body.
4. Press through your hands to lift your chest off the ground.
5. Keep your pelvis and thighs on the mat while extending your thoracic spine.
6. Maintain a neutral neck position, looking slightly downward or straight ahead.
7. Hold the stretched position for the desired duration.
8. Return to the starting position in a controlled manner.

Tips

• Focus on stretching rather than strength; this is not a strength-building exercise.
• Keep your shoulders relaxed away from your ears.
• Breathe deeply and steadily throughout the hold.
• Do not push excessively; hold a gentle stretch without pain.
• This stretch is excellent for improving spinal mobility and posture.
• Perform this exercise on a padded surface for comfort.