What Is the Cobra Stretch?
With the demands of work and family life, it's easy to get swept up in daily activities and let exercise fall by the wayside. But exercise remains important for health and helps prevent all kinds of health issues. Physical therapy has introduced many treatments and exercises that can be taught safely and simply, and some can easily be done at home. One example is the cobra stretch.
This stretch is also known in the yoga world, where it's called Bhujangasana, and it's especially useful for people with sedentary lifestyles, such as those who spend their days sitting. The pose is modeled on a cobra snake raising its head and spreading its neck as if ready to strike.
Why the Cobra Stretch Works
Reduces stress: Therapists and yogis note that heart-opening poses like the cobra can take an emotional weight off a patient, elevating mood and helping reduce anxiety and stress.
Reduces neck and back pain: The posture stretches the muscles of the chest, shoulders, and neck, helping relieve tightness in the upper body, useful for anyone who sits hunched over a desk all day.
Injury prevention: Athletes can benefit too. The cobra stretch works on tight hip flexors, which can help runners, skiers, and cyclists keep their hips flexible and reduce the risk of injury. It also allows the front of the body to open up, which can reduce the risk of shoulder injury.
Relieves sciatica: Tight muscles in the lower back, hips, and legs can contribute to the pinching pain of sciatica, and the cobra stretch can help increase flexibility in this area.
Builds upper body strength: Holding the torso up during the movement helps strengthen and tone the biceps, triceps, and deltoids.
Contraindications and Cautions
As effective as this stretch can be, it isn't for everyone. Patients with underlying conditions such as back injury, carpal tunnel syndrome, or headache, as well as pregnant patients, should avoid the cobra stretch. That's why an evaluation is always done before treatment begins.
Step-by-Step Instructions
Lie on the floor on your belly with your forehead to the floor. Place your palms flat on the floor alongside your ribs, with your elbows at a 90-degree angle. Bring your legs together and keep the tops of your feet pressed to the floor. As you inhale, slowly peel your chest off the floor, squeezing your shoulder blades together, down, and away from your ears, keeping your elbows pointed directly back. Draw your belly button toward your spine to protect your low back.
If your low back feels fine and you're pain-free, you can lift your torso higher by pressing your hands into the floor, go only as high as feels comfortable while keeping your muscles engaged. Hold the position for 30 seconds. As you exhale, slowly lower back down; if you feel any discomfort, ease back to the starting position right away. Repeat the process five times, with a one-minute break in between.
Talk to Your Physical Therapist
If you'd like to learn more about the cobra stretch and whether it's right for you, give your physical therapist a call or stop by for a visit.