Prone Cobra – One Of The Best Exercise To Improve Posture

by | Jan 22, 2022

I have worked with so many clients struggling with posture and hands down the prone cobra has helped everyone so much. This exercise strengthens all the little muscle between the shoulder blades to keep us upright. And…for women with large breasts, this exercise really helps to reduce back pain. Give it try and let me know what you think. Don’t forget to check out the video too!

Figure 1 Prone Cobra


  1. Lie on your stomach and extend upward, rotating your palms out and squeezing your shoulder blades together as in figure 1. Make sure that the shoulders are externally rotated (thumbs move out and away from the body toward the ceiling).
  2. Squeeze your buttocks and keep your feet on the floor.
  3. Hold without extending your head back, chin slightly tucked, to lengthen through the back of the neck.
  4. The goal is to hold this exercise for 3 minutes. Slowly work your way up by holding as long as you can, then resting for half the time you held, i.e. 30/15.

Reps: 1-6
Sets: 1-3
Tempo: Hold as long as you can and rest 1/2 the time
Intensity: -5 seconds (stop when you can hold for 5 more seconds with good form)
Rest: 60-90 sec.

This exercise teaches your neck and back muscles how to work to hold your body in good posture. In addition, it helps to decrease forward head posture while working the thoracic and neck extensors (muscles in the upper back and back of the neck).

Click Here For My YouTube Video on How To Perform The Prone Cobra


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