Cobra Abdominal Stretch

A static stretch held after your workout, lying face down and lifting your torso to lengthen the front of the abdomen.

Stretching · Recommended Sets: Hold 30 seconds x 2 reps · Upper Abs, Lower Abs

Cobra Abdominal Stretch — Points to Check Today

  • Lower the height if your lower back hurts — The goal is to stretch the abs, so a height that causes lower-back pain is too high. (Toughing out the pain by extending the arms fully and arching the lower back)
  • Don't shrug; press the shoulders down — If the shoulders ride up toward the ears, the neck and shoulders tense. (Lifting only the torso while keeping the shoulders hiked up)
  • Keep the pelvis on the floor — If the pelvis lifts, the front of the abdomen won't lengthen properly. (Lifting the pelvis too so only the torso hovers in the air)

Cobra Abdominal Stretch — How to Do It / If You're New

  1. Lie face down with both hands beside your chest, under the shoulders. Extend your legs hip-width apart with the tops of your feet on the floor.
  2. Exhale and press into the floor with your hands to slowly lift your torso. Keep your pelvis and legs on the floor.
  3. Lift only to where the front of your abdomen lengthens comfortably, then look straight ahead and hold for 30 seconds.
  4. Stop at a height that doesn't strain your lower back, then slowly lower your torso back to the start.