Floor Prone Cobra Exercise

The palms lie on the floor. Lift upper body arms and legs simultaneously. How to do the prone cobra exercise lie face down on the ground with your arms out to your sides making a t shape with your body.

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This is the key movement in the exercise.

Floor prone cobra exercise.

Lift your chest off the floor while keeping your neck elongated and the crown of your head lifted. Lie face down on an exercise mat with your legs straight and arms against your sides. Lie face down on the floor with your palms turned up toward the ceiling. Lift your chest off the floor and your torso upward.

Raise your head and shoulders upward as far as you can go looking like a cobra ready to strike. How to do prone cobra. Prone cobra extensions are a beginners exercise for strengthening the lower trapezius and rhomboids muscles. These muscles are involved in pushing the sternum chest bone forward and pulling the shoulder blades back.

Core exercise lie facedown on the floor with your legs straight and your arms next to your sides palms down. Stretch out the legs backward the arms are next to the body. Contract your glutes and the muscles of your lower back and raise your head chest arms and legs off the floor. Lay your front on the floor or a fitness mat.

Simultaneously rotate your arms so that your thumbs point toward the ceiling. Raise them as high as comfortably possible. Simultaneously raise your arms and rotate your palms to face away from you point your thumbs into the air. For this reason prone cobra extensions are a posture correction exercise for individuals with an increased kyphosis rounded upper back.

Lie prone on your stomach on an exercise mat or floor with your hands by your sides positioned directly under your shoulders and hands facing forward. It is a slow and controlled motion. Inhale as you raise your body upward. Extend your legs and plantar flex your ankles toes point away from body.

Brace the whole body. Extend your hips and spine so that your legs and torso rise off the floor and into the air. Hold the tension for a few seconds and come back to the starting position slowly. During the entire motion keep your fingers spread wide glutes activated and balls of your feet kicked into the ground.

Begin exercise by raising your legs chest head and arms off the ground.

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