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Cobra Push Up : Lifting the large back Muscle (Latissmus Dorsi)
It’s easy to say that few stretches are as comprehensive as Cobra push up for improving back posture and back muscles. This physical position, known in Sanskrit as Bhujangasana, is one of the few movements taught and performed from beginner to professional levels.
Cobra is categorized as a curvature exercise where the spine bends backward; it is also regarded as a stretch for the spine. If you’re seeking an effective way to stretch your back, you can incorporate Cobra stretch into your workouts. This movement requires no equipment and can significantly enhance your overall mobility.
However, it’s important to note that purchasing sports supplements and using the best multivitamins, Amino Acids , and other dietary supplements are essential for achieving optimal results. Here’s everything you need to know about the Cobra movement .
What is the Cobra Push Up movement?
The cobra stretching exercise is a precise stretch suitable for the spine, primarily designed to stretch and strengthen the muscles of the back and core. In this stretch, you stretch forward in a downward position, raising your torso upwards, resembling a cobra stretching , by straightening your elbows. This movement is popular and effective in bodybuilding, Pilates, physiotherapy, and yoga.
The Cobra gesture in yoga involves pushing the cobra upward with multiple repetitions, in contrast to holding the cobra stretch, which requires staying in the same position for a long time. This frequent movement helps strengthen and stretch the back muscles while focusing on mobility and flexibility.
Cobra snake stretching at a Glance
| Latin name move | cobra stretch |
| The main muscles involved | Lower back |
| Subcutaneous muscles involved | Latissmus dorsi, chest, upper back |
| Equipment required | No equipment needed |
How to perform the Cobra stretch:
1. Lie on your stomach on the floor, with your legs straight out and your toes pointed.
2. Your hands should be positioned under your shoulders, and your elbows should be extended. 3. Gently apply pressure to the ground to keep your upper torso upright while keeping your hips and legs fixed on the floor.
4. Try to lock your elbows to maintain straight arms.
5. Keep your head straight; your eyes should look forward.
6. Hold yourself in the same position for 3 to 5 seconds. The constant stop rate is short at first, then it increases to 30 seconds over the next few days.
7. Release your arms and gently return your torso and head to the ground and to the starting position.
8. Repeat the movement 5 to 10 times. In general, to perform the Cobra stretch as correctly as possible, it is necessary to start from a lying position on the abdomen and transition your body into the stretching position of the cobra by pressing on your hands and opening your chest. Do not forget to breathe deeply while moving, and note that maintaining a calm mind is very important for this movement.
Practical tip:
Try to keep your hips on the floor and steady when you raise your upper body. This is what stretches the Cobra in your lower back. If you raise your buttocks, you’ll notice that you’re actually in a plank position. While it can be very difficult to keep your buttocks on the ground, you can raise slightly to make it easier and then bring them back down.
What do the muscles involved in stretching the cobra do?
Cobra stretching increases the length of the anterior muscles and strengthens the posterior muscles, while the pelvic, transversus thoracis muscle , biceps, and core flexors become longer.
The hamstring, gluteal, spinal extensor, and triceps muscles are activated and strengthened during the movement.
Note that the stretch cobra is not designed to build muscle in the posterior part, as in weight training, but to activate the muscles to enhance upper body movements.
Benefits of the Stretch Cobra Movement
- It increases flexibility.
Regular exercises to stretch the Cobra upward allow the lower back, front quadriceps, abdomen, and hips to stretch, leading to strengthening in a safe and gentle way. These movements also help in performing daily activities such as bending and stretching effectively. - It relieves back pain.
This exercise gently stretches the internal abdominal muscles connected to the lumbar region. The goal is to create control in the back and pelvis, which may help relieve pain in the lumbar region effectively. - Improves overall posture
Gentle upper body and head movements begin directly from the ground and are supported by the arms. The lumbar muscles in these conditions can act actively without applying too much pressure. When these muscles are weak or stiff, back pain or various types of cramps in the torso may occur. That’s why keeping your back muscles active is essential. Spinal stretching helps balance the rounded position that many of us adopt during the day, such as sitting at a desk for long hours or driving. - In other exercises, it increases flexibility.
Since no equipment is required to perform Cobra stretching, including it in the training program can facilitate warming up or stretching. The key factor for proper training is the relaxing stretch of the back muscles and the reduction of tension in the trunk and neck areas.
The Half Cobra
- Lie on the floor and place your chest flat and steady on the ground
- Place your hands at your sides with your palms flat on the floor next to your torso.
- Keep your elbows close to your body and pull back.
- Lift the upper half of your body about 6 to 8 inches off the ground.
- Hold this position for a second, then lower your body back down.
- Repeat this movement several times.
Difference between Cobra. Push-up and Stretch Dog
At first glance, it may seem that the cobra and dog stretching exercises are similar. Both movements involve lying on your abdomen, placing your hands on the floor under your shoulders, and then pressing your palms to lift your upper torso and arch your spine. However, there are a few differences between the two stretches.
Less stretching of the spine is needed in the Cobra, and the legs and buttocks remain flat on the ground, with your elbows only slightly bent. In the dog position, your legs, buttocks, and upper legs are lifted off the floor, and your arms are straight.
This position allows you to further arch your waist. In upward stretching, leg muscle activation and ankle mobility are more prominent than in Cobra posture. Conversely, the stretching position of the Cobra stretch involves more engagement of the triceps and biceps muscles than that of the upward-facing dog.
Tips for Doing Cobra push up Correctly
Like any other stretching exercise, it is important to perform slow and controlled movements. Therefore, it is essential to consider and avoid various risks, such as excessive stretching of the lower back and upper torso muscles or rapid movements, as these areas may be damaged.
When lifting the upper torso into a cobra position, ensure that your back remains vertically aligned and that your head does not pull back, as this can cause an improper stretch in the neck. Remember that you should not feel any tension in the neck, arms, or back when pressure occurs during the upward movement of the cobra.
If you experience any pressure, pain, or tension in these areas, it is necessary to stop practicing immediately.
How does breathing properly stretch a cobra?
When you pull yourself up, it’s best to exhale and inhale as you return to the starting position and begin to move.
Training Levels and Recommendations
Cobra stretching is a beneficial exercise for both beginners and professionals. It is important for beginners to start their exercise routine with simple movements and gradually progress to more complex ones. Athletes are advised to concentrate on proper techniques and gradually increase the intensity of their training.
Additionally, to enhance the quality of their workouts, athletes should focus on advanced techniques, integrate the Cobra movement with other exercises, and follow appropriate training programs and standard diets.
Who should not do Cobra Push Up?
Doctors recommend that people with unexplained pain in the back of their legs should not attempt the cobra stretching position.
This is because pain can be caused by a condition called spinal stenosis, which occurs when the spinal space narrows.
In this case, the cobra stretch may exacerbate the pain and make it more severe. Pregnant women should also avoid this stretch, as it can place significant pressure on the abdomen. Additionally, individuals who have recently suffered neck injuries should refrain from this stretch, as the cobra position can put their neck in a strained position.
Dietary Advice with Exercises
To support cobra stretching exercises and improve pre- and post-workout performance, it is essential to follow a proper diet and include nutritional supplements in the diet plan. Consuming foods rich in vitamins, proteins, and minerals can lead to faster improvements in overall body function.
Does the Cobra Push Up lead to height gain ?
This movement focuses entirely on the spine and stretching of the body. The more the exercise is done, the more stimulation there is on the back muscles, and as a result, we may see an increase in height. To effectively increase height, you should first lie on your stomach, then spread your palms shoulder-width apart, and lift your chin while arching your back. Lower your chin, relax the arch, and then repeat the movement several times.
How does Cobra push up become easier and harder to stretch?
You can adjust and control the degree of difficulty in Cobra push -up by modifying its gesture.
For example, beginners can make this easier by performing a Baby Cobra pose, which involves keeping your chest slightly off the ground to reduce the tension in the spine. If you are flexible and engage in more advanced exercises, you can increase the challenge with the King Cobra pose.
In this case, you can intensify the spinal strain by attempting to touch your toes and head. Since the King Cobra is an advanced stretch, it is important to perform it correctly and in a standard manner to avoid any issues.
Last word
Cobra push up is a great exercise to strengthen the back and back muscles while also providing relaxation. The goal is to stretch the key muscles in the lower back and upper torso, which means it offers an effective way to build flexibility in vital areas of the body. Here are some ways to improve this important move.
If you want to experience a unique, comprehensive stretch in your upper body, don’t miss this movement.
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