Stretch

Cobra Stretch

Press your chest up off the floor and give the whole front of your body - abs and hip flexors - the extension it never gets in a chair. It's the single best counter-shape to a day of sitting, and it feels great first thing in the morning.

BeginnerNo equipment~2 min

Demonstration

Hold

30s

Best for

MorningPost-desk

How to do it

  1. 1

    Lie face down with your hands under your shoulders, legs extended and relaxed.

  2. 2

    Press through your palms to lift your chest, letting your hips stay heavy on the floor.

  3. 3

    Straighten your arms only as far as is comfortable - a gentle arch, not a max backbend.

  4. 4

    Keep your shoulders down away from your ears and gaze forward.

  5. 5

    Breathe into your belly and hold, then lower slowly.

Common mistakes

  • Forcing the arms fully straight when the back isn't ready for that range
  • Shrugging the shoulders up around the ears
  • Lifting the hips off the floor, which unloads the stretch

Dad tips

  • Stay on your forearms (sphinx position) for a gentler version.