Smart Workout Diary

Cobra Stretch

The Cobra Stretch is a prone backbend in which you lift your chest from the floor while keeping the pelvis grounded. It primarily stretches the abdominals and the front of the hips while gently mobilizing the spine. It can support trunk mobility and flexibility when performed with controlled range of motion.

Demonstration

Cobra Stretch — demonstration 1
Cobra Stretch — demonstration 2

Instructions

  1. Start prone on a mat with your legs extended behind you, the tops of your feet on the floor, and your hands beside your lower ribs.
  2. Set your position by gently drawing your shoulder blades down and back, keeping your neck long and your gaze toward the floor.
  3. Lift your chest slowly by engaging your back and pressing lightly through your hands; keep your pelvis and legs relaxed against the floor.
  4. Hold comfortably while breathing steadily, stopping at a range where you feel a gentle stretch across the abdomen and front of the hips.
  5. Return with control by lowering your chest to the mat. Avoid forcing the backbend or lifting high enough to cause pinching or pain in the lower back.
Muscle Group
Abs
Other Muscle Groups
Hip Flexors
Type
Stretching
Mechanics
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use your back first: let the hands provide only light assistance rather than pushing aggressively into the floor.
  2. Keep the neck neutral: avoid throwing the head back; look forward and slightly down as needed.
  3. Choose a comfortable height: a low cobra stretch is effective and may be more comfortable than a deep backbend.
  4. Breathe smoothly: avoid holding your breath, and come out of the stretch if it causes sharp pain.
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