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Cobra.....

Submitted by infadmin on Tue, 2008-03-25

Difficulty Level: Beginner
Main Muscle Group(s): Lower back
Additional Muscles: Back, Neck, Shoulders
Type: Stability, Strength
Equipment: No Equipment

Video:

Click play to commence. For some browsers you may need to click twice.
Benefits:
The cobra is designed to strengthen your lower back and increase your ability to stabilise around the core and shoulders.

Pre-Requisites:
You should be able to activate your core by drawing in your bellybutton towards your spine and lifting your pelvic muscles up and in and be able to maintain this ‘drawn in’ position long enough to be able complete one full set.

Set Up:
Lay face down on the floor with your arms down along the side of your body.

Action:
Activate your core.

Inhale and lift your chest up off the floor, contracting your glutes at the same time.

Keep your neck long by looking at the floor throughout.

Lift and rotate your arms so that your thumbs point towards the ceiling.

Draw your shoulder blades down and in to form a slight V shape.

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