Floor Prone Cobra Exercise

Begin exercise by raising your legs chest head and arms off the ground. 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. Lay your front on the floor or a fitness mat.

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Contract your glutes and the muscles of your lower back and raise your head chest arms and legs off the floor.

Floor prone cobra exercise.

Core exercise lie facedown on the floor with your legs straight and your arms next to your sides palms down. Prone cobra extensions are a beginners exercise for strengthening the lower trapezius and rhomboids muscles. This is the key movement in the exercise. How to do prone cobra.

Raise them as high as comfortably possible. Lie face down on an exercise mat with your legs straight and arms against your sides. Hold the tension for a few seconds and come back to the starting position slowly. Extend your legs and plantar flex your ankles toes point away from body.

Stretch out the legs backward the arms are next to the body. Brace the whole body. Simultaneously rotate your arms so that your thumbs point toward the ceiling. Lie face down on the floor with your palms turned up toward the ceiling.

Extend your hips and spine so that your legs and torso rise off the floor and into the air. Lift your chest off the floor and your torso upward. Lift your chest off the floor while keeping your neck elongated and the crown of your head lifted. Simultaneously raise your arms and rotate your palms to face away from you point your thumbs into the air.

How to do the prone cobra exercise lie face down on the ground with your arms out to your sides making a t shape with your body. During the entire motion keep your fingers spread wide glutes activated and balls of your feet kicked into the ground. These muscles are involved in pushing the sternum chest bone forward and pulling the shoulder blades back. Inhale as you raise your body upward.

Lift upper body arms and legs simultaneously. It is a slow and controlled motion. For this reason prone cobra extensions are a posture correction exercise for individuals with an increased kyphosis rounded upper back. Raise your head and shoulders upward as far as you can go looking like a cobra ready to strike.

The palms lie on the floor.

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