All about the Cobra Pilates Stretch
(Pilates)
BENEFITS & MUSCLES WORKED: Strengthens the Spine, Reduces Stress & Fatigue, Relieves Back Pain, Enhances Flexibility.
START POSITION: Lie face down on the floor with palms flat on either side of you and level with your shoulders.
Watch: my Cobra video
NOTES: Difficulty Level: 33%
Raise your arms slowly (just like a Cobra snake sitting up). Try not to move any part of your body except your arms (to push up) and back muscles to lift your torso. Keep pushing up until your arms are straight and your face is looking skywards at about 45° above the horizontal. Do not move your legs – pretend that you are paralysed from the waist down to your toes.
Your wrists should be bent and angled so that your fingers are splayed and pointing forward. Your feet should be about shoulder width apart, with your toes pointing backwards, heels pointing forward towards your head. Concentrate on all aspects of good form for the movement, as this is a beautiful exercise with multiple benefits, both physical and mental.
Stop and hold as soon as you feel any discomfort because it is very dangerous to overstretch the lower back. Beginners should not expect to be able to reach the full vertical upper body position. It can take months of practice to achieve this level of proficiency.