ClapMove · clapmove.com
Exercise handout — move better, feel better.
Prone Posture Hold (Cobra Hold)
Hold a gentle cobra position for time to build back extension endurance. Develops postural stamina against gravity.
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
No equipment? Try: Incline bench
Dosage
3
Sets
20 sec
Reps / Time
45 sec
Rest
sustained hold
Tempo
Step-by-Step Guide
Set up
- Lie face down on a mat
- Hands beside your shoulders
- Forehead down to start
- Legs relaxed and together
Step 1 of 6
Engage your back muscles
Step 2 of 6
Lift your chest slightly off the floor
Step 3 of 6
Use back muscles, not arms, to hold position
Step 4 of 6
Keep looking at floor (don't crane neck)
Step 5 of 6
Hold for target duration
Step 6 of 6
Lower slowly
Breathing
- Breathe normally throughout
- No breath holding
Form Cues
- Use back muscles to hold
- Don't push with arms
- Keep neck neutral
- Breathe normally
Common Mistakes to Avoid
- Pushing with arms
- Looking up (straining neck)
- Going too high
- Holding breath
Safety Information
Avoid if prone position is uncomfortable or with acute back pain.
Progressions
Work up to 60 second holds
Regressions
Hold for shorter duration or don't lift as high
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.