Repetitions Perform 10 reps one to two times a day. Be sure to keep the movements slow and controlled. Note This exercise should be balanced with a Child’s Pose or forward bend (Fig.4). Cobra Abdominal Stretch is a at-home work out exercise that targets abs and also involves lower back. A more advanced variation of this stretch is the Upward Facing Dog where you are off the ground versus lying on the floor. This popular stretch is used by martial arts students in order to loosen their lower back, shoulders, stomach, etc. This page provides details for the Cobra Stretch (or Cobra Pose). 3) or you may remain on your forearms.ģ) Downward Phase Gently lower your upper body back to the mat or floor.Ĥ) Rest in starting phase 3-5 seconds. Cobra Stretch - Martial Arts Flexibility Exercise. You may be able to extend fully onto your hands (Fig. Keep the shoulders rolling down and back (Fig.2). Download stock pictures of Cobra stretch on Depositphotos Photo stock for commercial use - millions of high-quality, royalty-free photos & images. Stay in cobra for however long your body requires, but be sure to. Relax and hold the stretch upwards of 40 seconds to 2 minutes. Like a cobra puff the side ribs forward without pushing the front of the ribs out, and lift up through the sternum. While assuming the cobra yoga pose, relax the buttocks muscles while pressing the tailbone and pushing the shoulders together. Lengthen the torso and curl your chest away from the ground while keeping your hips down. With a semi-relaxed buttocks press the tailbone down and squeeze the shoulder blades together. Press into your forearms to lift your chest up. Cobra Abdominal Stretch is a at-home work out exercise that targets abs and also involves lower back. (Fig.1)Ģ) Upward Phase: Engage your abdominal/core muscles to support the spine. Legs should be straight and toes pointed. Steps 1) Starting Phase: Lie on your belly with your hands positioned directly under your shoulders and fingers facing forward. Target Muscles Abdominal muscles, front of hipsĪction Desired Extension of the lumbar spine, stretching of the intercostal muscles (the ones between the ribs), and decompression of lumbar spine.
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