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Back Exercises: Prone Cobra

Core Stabilization - Beginner Level - Back
 

A great exercise to reduce thoracic kyphosis and correct forward head position (FHP), the prone cobra is a fundamental back stabilization exercise.

 

 

 
   
Contraindications:  None

 

Starting Position:  Lye face down on the floor with hands at your sides.

Movements: 

  • Simultaneously raise the head and feet off the floor

  

Tips:

  • When extending the trunk pinch the shoulder blades together

  • Externally rotate arms to retract shoulder complex (the photo shows the arms incorrectly internally rotated).

  • Keep the head in a neutral position.  Do not look forward.

Exercise Progressions: 

  • 10s on; 10s rest

  • 10s on; 5s rest

  • Progress to 30s repetitions of 10s on; 5s off

 

 

Trainer’s Notes: If the exerciser is lordotic in the lumbar spine have them squeeze the glutes together to minimize lordosis and stabilize the lumbar spine.

 

The goal is to extend at the thoracic spine.  Palpate the top and bottom of the thoracic spine to help the client activate the thoracic extensors.

 

 
References:  

Previous Exercise Descriptions

 
 

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