Low Cobra Arm Lifts

Flexopedia > Shoulders

Low Cobra Arm Lifts

Muscle Group(s) Stretched: Shoulders, Back*

Muscle Group(s) Strengthened: Shoulder flexion, shoulder external rotation, spinal extension

Type of Stretch: Active Dynamic

Difficulty: All-Levels

Suggested Prerequisites: none

This more “active” variation of low cobra involves a bit of “multitasking” active shoulder flexibility by adding in an arm lift component.

How To

Step 1

Start in a low cobra pose (belly down, elbows underneath shoulders, forearms pressing into the floor to lift the chest). Reach the left hand across to touch your right wrist (we’re just setting up the left forearm at a slight diagonal in front of our body to make balancing easier).

Step 2

Continue pressing down into the left forearm so that your chest doesn’t drop as you reach your right arm forwards, straightening the arm and making a “thumbs up” sign with your thumb pointing towards the ceiling.

Step 3

Keep the thumb facing the ceiling as you slowly lift the right arm - don’t let the elbow bend, don’t let the thumb start to point inwards, and don’t let the chest drop. Then slowly lower the arm back down. That’s one rep. Repeat for 8-12 reps on the right arm, then switch to the left.

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