Cobra Stretch (Bhujangasana)
"Back extension to counteract slouching and spinal compression"
The Cobra Stretch is a prone back extension exercise that strengthens the spinal erectors and stretches the chest, shoulders, and abdomen. It is highly effective for correcting rounded shoulders and head-forward posture. By reversing lumbar flexion, it helps push herniated disc material forward, relieving sciatic nerve compression.
Target Reps
10 repsSets
2 setsHold Time
5 secondsStep-by-Step Instructions
Lie flat on your stomach on a mat with your legs extended straight behind you.
Place your palms flat on the floor directly under your shoulders, hugging elbows close to your torso.
Press the tops of your feet and pelvis firmly into the mat.
Inhale and slowly lift your chest off the floor by straightening your arms. Go only as high as is comfortable.
Keep your shoulders dropped back and away from your ears. Hold for 5 seconds, then exhale and lower slowly.
Biomechanical Form & Execution Analysis
Key Alignment Focus Points
- Keep pubic bone anchored to the floor
- Keep shoulders dropped, away from ears
- Use back muscles to lift, not just hand pressure
Common Form Mistakes to Avoid
- Lifting hips off the mat, straining the lower back
- Shrugging shoulders up toward ears
- Locking out elbows forcefully
Biomechanical Benefits
- Strengthens the spinal column and stabilizes the lower back
- Stretches the chest, lungs, shoulders, and abdominal wall
- Helps relieve sciatica and leg pain related to disc bulges
- Improves respiratory capacity by opening up the chest cavity
Precautions & Safety
- Do not hyperextend the lower back; focus on lifting from the chest.
- Avoid during acute episodes of facet joint inflammation.
- Not recommended during pregnancy.
Experiencing severe or worsening pain?
Do not force through acute pain. Schedule a complete diagnostic physical assessment with Dr. Anshika Maheshwari to build a clinical treatment path tailored to your skeletal structure.