Prone Cobra

The Prone Cobra is a useful exercise to help retract back the shoulder blades and is a useful strengthen and stretching exercise for people that spend many hours sitting at a desk.

Lie face down on the floor, with your hands by your sides, feet kept on the ground throughout the movement. Lifting your feet during the prone cobra will cause excessive strain on your lower back muscles.

keep your feet on the floor throughout
smoothly lift your upper body whilst extending your hands back

Smoothly raise your upper body only a few inches of the floor, extended your hands upwards and to the rear, whilst maintaining a straight back, with your head inline with your spine.

Hold in the upper phase for 2 - 3 seconds prior to lowering down to the ground and repeating for desired amount of reps.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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