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woman laying on the floor on her stomach with arms at side woman laying on the floor on her stomach with arms at side

Floor Prone Cobra

Body Part: Upper Back, Shoulders

Equipment: None

Difficulty: Beginner


Step 1: Lie face down on the floor with the arms down at the sides in an "A" position. Ensure body is in a straight line with toes pointing straight ahead to the floor, eyes straight down, glutes flexed, and belly is drawn in.

Step 2: Pull the body into a straight line bringing the head off the ground and extending the upper back. Pull the shoulder blades back and down, then reach your thumbs toward the sky while keeping elbows straight.

Step 3: Reverse the pattern and return to starting position.

Step 4: Repeat for the desired number of repetitions. Maintain proper posture not allowing the lower back to excessively arch, head to fall toward the floor, or shoulders to round forward.