# Cobra Stretch

A gentle prone press-up that opens the front of the body and coaxes the spine
into extension after a night curled up.

- **Category:** Mobility / warm-up
- **Type:** Spinal extension mobility
- **Targets:** Lumbar and thoracic spine, abdominals, chest and hip flexors
- **Prescription:** 2 sets of 8 slow press-ups, pausing a breath at the top of each
- **Defaults:** 2 × 8 bodyweight

## Setup

Lie face down with the legs long and the tops of the feet on the floor. Set the
hands flat under the shoulders, elbows tucked close to the ribs.

## Execution

1. Press the hands lightly into the floor and lengthen the chest forward.
2. Peel the breastbone off the mat, letting the spine extend one segment at a
   time.
3. Keep the hips, pubic bone, and legs pinned to the floor throughout.
4. Rise only as far as the low back stays comfortable, then lower slowly back
   to flat.

## Cues

- Lead with the chest, not the chin — length before height.
- Draw the shoulders down away from the ears.
- Let the hands share the load; don't hang the whole body weight on the low back.

## Common Mistakes

- Cranking the head back and crunching the neck.
- Pressing to straight arms and lifting the hips off the mat (that's up-dog, not
  cobra).
- Shrugging the shoulders up around the ears.

## Progression

Sphinx (forearms down) → low cobra → full cobra with straighter arms →
upward-facing dog with the thighs lifted