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Exercise handout — move better, feel better.
Prone Cobra
Lie face down, lift chest and squeeze shoulder blades back. Strengthens upper back.
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
10 sec
Reps / Time
30 sec
Rest
10 second holds
Tempo
Step-by-Step Guide
Set up
- Lie face down on floor or mat
- Arms at sides with palms facing down
- Forehead rests on floor
Step 1 of 5
Lift your head and chest slightly off floor
Step 2 of 5
Squeeze shoulder blades together
Step 3 of 5
Turn palms to face out (thumbs up)
Step 4 of 5
Hold the position
Step 5 of 5
Lower slowly with control
Breathing
- Breathe normally while holding
- Don't hold your breath
Form Cues
- Keep chin tucked
- Don't look up
- Squeeze between shoulder blades
- Don't overextend back
Common Mistakes to Avoid
- Lifting too high
- Looking up
- Not squeezing shoulder blades
- Holding breath
Safety Information
Don't overextend. Keep lift small and controlled.
Progressions
Hold longer or add arm movements
Regressions
Hold for shorter time or don't lift as high
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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.