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Exercise handout — move better, feel better.
Prone Cobra Rotation
Lie face down, lift your chest, and add rotation. Combines extension with rotation for a complete mobility drill.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
8
Reps / Time
30 sec
Rest
slow and controlled
Tempo
Step-by-Step Guide
Set up
- Lie face down with arms at your sides
- Palms facing up (thumbs out)
- Forehead resting on floor
- Legs relaxed
Step 1 of 7
Squeeze shoulder blades together
Step 2 of 7
Lift chest and arms slightly off floor
Step 3 of 7
Hold this position
Step 4 of 7
Rotate your upper back to the right
Step 5 of 7
Return to center
Step 6 of 7
Rotate to the left
Step 7 of 7
Lower back down with control
Breathing
- Breathe naturally throughout
- Don't hold breath
Form Cues
- Squeeze shoulder blades first
- Rotate from mid-back
- Keep head neutral
- Don't over-arch low back
Common Mistakes to Avoid
- Arching too much from low back
- Lifting too high
- Not rotating enough
- Tensing neck
Safety Information
Avoid if prone position is uncomfortable. Stop if low back hurts.
Progressions
Hold rotated position longer or add light weights
Regressions
Reduce lift height or skip the rotation portion
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.