Floor Prone Cobra Exercise

These muscles are involved in pushing the sternum chest bone forward and pulling the shoulder blades back.

Floor prone cobra exercise.

Extend your legs and plantar flex your ankles toes point away from body. Core exercise lie facedown on the floor with your legs straight and your arms next to your sides palms down. Simultaneously rotate your arms so that your thumbs point toward the ceiling. Inhale as you raise your body upward.

Lie prone on your stomach on an exercise mat or floor with your hands by your sides positioned directly under your shoulders and hands facing forward. Contract your glutes and the muscles of your lower back and raise your head chest arms and legs off the floor. Lay your front on the floor or a fitness mat. It is a slow and controlled motion.

Lift your chest off the floor and your torso upward. This is the key movement in the exercise. Begin exercise by raising your legs chest head and arms off the ground. Prone cobra extensions are a beginners exercise for strengthening the lower trapezius and rhomboids muscles.

Lift upper body arms and legs simultaneously. Lie face down on an exercise mat with your legs straight and arms against your sides. Raise your head and shoulders upward as far as you can go looking like a cobra ready to strike. Stretch out the legs backward the arms are next to the body.

For this reason prone cobra extensions are a posture correction exercise for individuals with an increased kyphosis rounded upper back. Raise them as high as comfortably possible. Hold the tension for a few seconds and come back to the starting position slowly. Lift your chest off the floor while keeping your neck elongated and the crown of your head lifted.

The palms lie on the floor. Extend your hips and spine so that your legs and torso rise off the floor and into the air. How to do prone cobra. Brace the whole body.

During the entire motion keep your fingers spread wide glutes activated and balls of your feet kicked into the ground.