Eccentryx / Exercise Atlas / recovery
Cobra Stretch
Lie prone, hands under shoulders, press chest up while pelvis stays heavy.
Muscles
- Primary
- spine
- Supporting
- hip flexors, abdominals
Mechanics
- Pattern
- extension stretch
- Equipment
- bodyweight
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Abs and hip flexors lengthen without pinching the low back.
- Progression
- Use longer exhales at the top.
- Regression
- Use sphinx pose on forearms.
Watch for
- Shrugging shoulders
- Forcing lumbar extension
Substitutions
- Child's Pose
- Kneeling hip flexor stretch
- Lying spinal twist