Lower Back Exercises that will give you the strength of The Cobra

The Cobra is one of the more effective lower back exercises that you can perform. It is suitable for the beginner and more advanced student alike. When performed correctly, you will resemble a cobra snake with its head ready to strike. The Cobra posses one of the strongest backs in nature. If you perform this exercise regularly, your spine will become stronger as well.

Proceed Slowly

If you are a beginner, it is important to perform the Cobra posture slowly and cautiously. Do what you can do, even if you can just barely get your head off the ground, and leave it at that. The next day, just try and do the same or a little bit better. When performing any kind of lower back exercises, you should never feel pain of any kind. Make sure that you squeeze your butt when you raise your chest off the ground. Not only will this protect your lower back, but it will also improve your posture as well.

Here’s How To Perform The COBRA POSE

1. Lie on your stomach with your arms extended by your sides and your palms facing upward; turn your head to one side and then the other, and then close your eyes and relax for a few seconds.
2. Turn your face to the floor; bend your elbows and place the palms of your hands flat on the floor underneath your shoulders.
3. Make sure your feet are pointed and together. Your want to pretend that your legs are like the tail of the cobra. Keep them together and on the floor at all times during the movement.
4. Take a deep breath and look towards the ceiling. Slowly lift your shoulders and torso off the floor, curling your spine one vertebra at a time. Use your back muscles to perform this movement. Do not push up with your hands. They are to be used to provide you with stability only.
5. When you have reached your maximum comfortable stretch, try to remain in that position for five deep breaths.
6. Exhale, and then lower your torso and shoulders to the floor. Take your hands out from under your shoulders and extend your arms to the sides. Turn your head to one side and relax.

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