How To Do The Standing Prone Cobra Exercise
This is for those that cannot do the standard Prone Cobra Exercise.
- Stand erect with your hands touching together in front of you. During the entire motion keep your fingers spread wide, glutes activated and feet clenched into the ground with an external rotation torque.
- Brace your core by tightening your stomach along with all the muscles surrounding your abdomen.
- With a neutral head position, begin by externally rotating your palms outward as you open your chest and lean back. Think of pulling your shoulder blades back and down towards your glutes and thumbs together behind you.
- Only lean back as far as you can maintain balance.
- Hold that position for two seconds and then slowly return to the start.
Tip: Keep tension on your legs and glutes for stability. Brace your core by pressing your navel out against the floor.
Watch the Video!
The prone cobra builds the strength and mobility to hold the proper posture.
Teach thoracic extension and shoulder external rotation while building postural strength.
Prime Movers – Most Active Muscles
- Erector Spinae muscles (Back),
- Rear Deltoids (Shoulders),
- Trapezius (Back),
- Rotary Cuff Complex (Shoulders)
Learn how to move properly to build strength, decrease pain, prevent injury, and get fit, at home or in the gym!
Great for men, women, and children of all strength levels!
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