Cobra Stretch

Abs, Hip Flexors, SpineBodyweight

Gentle prone extension stretch. Lengthens the front line of your body, abs, and hip flexors.

How to do it

1Lie face down with your feet hip-width apart and palms flat under your shoulders.

2Gently press your pelvis into the floor and draw your shoulder blades back.

3Press through your hands to smoothly lift your chest up off the ground.

4Keep your neck long and in line with your spine without throwing your head back.

5Hold at the top for a few seconds, keeping your glutes lightly engaged.

6Slowly lower your chest back down to the floor.

Common mistakes

Throwing your head back, which compresses your neck.

Forcing your arms straight when your lower back feels pinched.

Lifting your hips off the floor, losing the stretch through your abdomen.

Breathing

Take a deep inhale at the bottom, then exhale smoothly as you press up. Breathe steadily at the top.

Make it harder or easier

To simplify, stay on your forearms instead of pushing up onto your palms.

To make it harder, hold the top extension slightly longer while maintaining a long, active spine.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.