A Simple And Effective Exercise For Back Strength & Pain Relief
Today’s Topic Highlights:
The prone cobra is an excellent exercise for strengthening the lower back and posterior chain.
The posterior chain is a group of muscles located on the back of the body. These include the calves, hamstrings, glutes, lats, and erector spinae.
The prone cobra is also particularly good for golf enthusiasts. Incorporating the prone cobra into your exercise regimen will strengthen your setup position, reduce injury risk, and potentially mitigate any current low back pain.
Zero equipment is required to perform the prone cobra.
Make sure when performing this exercise to keep the palms facing down. This places the shoulder into the correct externally rotated position.
A strong, healthy back is a back free from problems and pain. The prone cobra is an excellent exercise for strengthening this all-important area of the body. Of all the exercises common to the fitness industry, this is one of the best ones you will ever come across for maintaining or improving back integrity at any age.
This exercise addresses all the muscles of the posterior chain. The ‘posterior chain’ is a linked set of muscles running from the back of the head all the way down to the bottoms of the feet. The posterior chain is what helps keep our posture upright, functionally enabling us to walk around as bipeds.
The muscles which make up the posterior chain are the calves, hamstrings, glutes, lats, and erector spinae. The integrity of your spine, likelihood of back injury, and performance in sport are all strongly influenced by this group of muscles.
The prone cobra is also particularly good for golf enthusiasts. As all avid golfers know, back problems tend to come with the territory of that sport. Incorporating the prone cobra exercise into your training regimen will strengthen your setup position, reduce injury risk, and potentially mitigate any current low back pain.
Instructions for performing the prone cobra exercise are outlined below. It is a simple two step exercise that is performed on the floor. For the sake of comfort, it is helpful (although not necessary) to have a yoga mat to lay on. Zero equipment is needed to perform this exercise.