mobility · bodyweight
Cobra Stretch
Gentle back extension — counteracts hours of sitting.
3 × 20–30 sec 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
lower back
Also works
abs, chest
How to do it
- Lie face down, palms flat under shoulders.
- Press chest up, keeping hips on the floor.
- Relax shoulders, breathe deeply.
- Hold the position.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation