Hold the Prone Cobra Position for 3 minutes, if you can not last the full 3 minutes add in a break or two. You will continue to see improvements each time you try!
Start by lying down on the floor or a bed with your arms by your side and palms facing up, and head rest on a towel roll. Perform a chin tuck lifting your forehead off the towel roll, squeeze your shoulders back while simultaneously rotating your arms so your hands are facing the ground. Hold for appropriate time provided in guide and then return to starting position with palms facing up. Watch the video below for an example:
What muscle(s) this exercise is for?
- Lower Trap
- Deep Cervical Flexors
Why is this exercise important?
- This helps increases strength and endurance of postural muscles to improve posture and diminish neck, back, and shoulder pain.
You should NOT do this if…
- Do not perform this exercise if you have pain while performing.