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Instructions
- Lie face down on a yoga mat with legs extended and feet together.
- Place hands under shoulders with elbows close to the body.
- Engage your back muscles and gently raise your chest off the floor.
- Keep hips in contact with the ground and extend your spine without over-arching.
- Hold the top position briefly, then return slowly to the starting position.
Technical Tips
- Do not force the range of motion—keep it comfortable and pain-free.
- Engage glutes and core to support the lumbar spine.
- Keep shoulders away from the ears and avoid shrugging.
- Focus on spinal extension rather than pushing with arms.
Breathing Tips
- Inhale while preparing in the starting position.
- Exhale as you lift your chest off the ground.
- Inhale again while holding the top position briefly.
- Exhale slowly as you return to the starting position.
Medical restrictions
- Lumbar disc herniation
- Severe spinal stenosis
- Post-surgical spinal recovery
- Pregnancy in the third trimester
The prone trunk extension, commonly referred to as the cobra stretch, is a fundamental bodyweight exercise designed to promote spinal mobility, relieve tension in the lower back, and strengthen the posterior chain. Performed by lying face down and extending the upper body off the ground, this movement helps improve posture, increase flexibility in the lumbar spine, and activate the deep stabilizing muscles of the back. Its simplicity and accessibility make it suitable for beginners, individuals in rehabilitation, or anyone looking to improve lower back function without equipment. Often integrated into yoga routines and physiotherapy programs, the cobra stretch supports healthy spine alignment and is ideal for counteracting the effects of prolonged sitting. It requires minimal space and no specialized gear, making it an effective choice for home workouts, warm-ups, or cool-downs. Incorporating the prone trunk extension into a regular mobility or strength routine contributes to better posture, core stability, and lower back resilience.
What muscles do I work with the cobra stretch?
The cobra stretch primarily targets the lower back muscles while secondarily engaging the glutes and spinal stabilizers, making it effective for posture and mobility training.
Can I do prone trunk extensions daily?
Yes, prone trunk extensions are gentle and safe enough for daily use, especially when used for mobility or posture correction, provided there is no existing spinal injury.
Is the cobra stretch good for back pain?
The cobra stretch can relieve mild lower back discomfort by decompressing the spine and activating stabilizing muscles, but it should be avoided in cases of severe disc pathology unless approved by a healthcare provider.
Do I need equipment for prone trunk extensions?
No, prone trunk extensions require only a yoga mat or a soft surface, making them ideal for equipment-free workouts at home or while traveling.
Is this exercise suitable for beginners?
Yes, the prone trunk extension is beginner-friendly, with low impact and easy-to-follow movements, making it ideal for improving back strength and flexibility.