Sinking Ships
Sinking Ships
Muscle Group(s) Stretched: Back
Range of Motion Strengthened: Spinal Extension (backbending)
Type of Stretch: Active Dynamic
Difficulty: All-Levels
Suggested Prerequisites: none
This more active variation of high cobra can be a fun challenge to strengthen your active back flexibility.
How To
Step 1
Start in your High Cobra pose: lie on your stomach and press into your hands to lift your chest and belly off of the floor (you can keep your arms slightly bent if you prefer) - only lift as high as feels safe/comfortable in your low back.
Step 2
Now comes the “active” part! Come up onto your fingertips to try to take weight out of your hands, and slooooowly lower yourself back down to the ground, one vertebrae at a time. Aim for this to take a slow five count to lower.
That’s one rep. Press back up to another cobra pose and repeat for 4-8 reps.
Modifications
Need to make it easier?
Start in your low cobra instead of your high cobra - this will keep the backbend a bit smaller.
Keep more weight in your hands.
Want to make it harder?
Float your hands off the floor if you have the strength to lift your hands and not plummet your chest to the ground!
Related Content
Flexopedia: High Cobra
Flexopedia: Low Cobra
Blog Post: Back Extensions: The Backbender’s Broccoli
Blog Post: Protecting Your Low Back When Backbending
