Videos
Instructions
- Lie flat on your stomach with legs extended and hands placed under your shoulders.
- Keep your elbows close to your body and press your chest upward using your arms.
- Lift your upper torso while keeping your hips in contact with the floor.
- Fully extend your arms without forcing the range of motion.
- Hold briefly at the top, then slowly lower your torso back down.
Technical Tips
- Avoid shrugging your shoulders; keep them down and away from your ears.
- Do not hyperextend the lower back—work within a comfortable range.
- Engage your core lightly to stabilize the spine during the press.
Breathing Tips
- Inhale at the bottom before pressing up.
- Exhale as you extend your arms and lift your chest.
- Inhale again as you return to the starting position.
Medical restrictions
- Acute lumbar disc herniation
- Severe spondylolisthesis
- Abdominal or spinal post-surgery recovery
The Cobra Press Up is a bodyweight mobility exercise primarily used to promote spinal extension and relieve lower back stiffness. Frequently applied in physiotherapy and yoga, this movement helps restore flexibility in the lumbar spine and can reduce postural tension from prolonged sitting. Performed lying face down, the individual presses the upper body away from the floor using the arms, creating a gentle arch in the spine. The hips remain in contact with the ground to focus the stretch in the lower back. This beginner-friendly exercise requires no equipment and is suitable for warm-up, cool-down, or rehabilitation protocols. Regular practice of the Cobra Press Up can improve spinal health, increase awareness of postural alignment, and support lower back resilience.
Is the Cobra Press Up good for lower back pain?
Yes, the Cobra Press Up is commonly used in physiotherapy to help relieve lower back stiffness and improve lumbar extension mobility.
How often should I do the Cobra Press Up?
You can perform the Cobra Press Up daily, especially if you experience postural tightness or sedentary-related back stiffness.
Should my hips stay on the floor during the Cobra Press Up?
Yes, your hips should remain on the floor to ensure the stretch is concentrated in the lower back and not shifted to the glutes or upper spine.
What is the difference between Cobra Press Up and Upward Dog?
The Cobra Press Up involves active pressing with the arms and a grounded pelvis, while Upward Dog lifts the pelvis and thighs off the ground and is more dynamic in yoga practice.