Prone Cobra

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This is a postural exercise, that is, an exercise designed to strengthen the muscles that help you to hold proper posture throughout the day.

Starting Position (Figure 1)

  • Lie face down

  • Arms down at your sides

  • Palms down the entire time


  • Tuck your chin

  • As you inhale, lift your chest off the floor

  • At the same time, squeeze your shoulders together and rotate your arms out so that your palms face down and are away from your body

  • Press your shoulder blades back, down and together, lifting your arms off of the floor (Figure 2)

  • Hold as long as you can.  For beginners, 10 seconds.  Aim for 1-3 minutes.

  • Lower your torso to the floor (starting position).



2 seconds up

Hold 10 to up to 120 seconds

2 seconds down



Repeat 10 times






  • Feet should stay on the floor. 

  • You should feel the muscles between your shoulder blades doing the work. 

  • If you feel stress in your low back, squeeze your glutes together.

  • Keep your neck relaxed.

  • Keep your head in neutral (i.e., in line with your spine).

General Caution and Disclaimer

As with any exercise, always exercise caution.  If you have any concern about your ability to perform an exercise, consult your physician first.  If an exercise begins to hurt you in any way, discontinue the exercise immediately.


2008 Hydration Health & Fitness, LLC




Figure 1

Figure 2