Sitting at a desk for hours or looking down at your phone can take a toll on your posture, shoulders and upper back. My job is very sedentary and by the end of the day I often find my shoulders creeping closer to my ears, with my lower back aching.
As I near 40, I know this daily strain is probably not doing me any favors. I wanted to explore whether there’s an exercise that could help.
Prone cobra is a pose often included in the yoga, circuits and Pilates classes I attend. It's similar to the classic yoga cobra pose but has some added core-strengthening properties (see below for a full explanation on how to do it).
I wondered if regularly practicing this move could improve some of my back issues. I decided to add prone cobras to my upper body workouts for two weeks to see if I could strengthen my back and ease some discomfort. I aimed to do 30-60 seconds of prone cobra holds, five times, with a one-minute break in between. Here's how I got on.
How to do prone cobra
London-based PT Anya Russell offered the following step-by-step instructions on how to do the move.
- Lie on your front with arms by your sides, palms facing up.
- Inhale deeply, then as you exhale, engage your core and lift your arms, chest and legs.
- As you lift your arms, turn your palms so they face down.
- Squeeze your glutes and your shoulder blades together and hold for a few seconds then slowly lower yourself down.
Russell says this exercise also opens the chest, helping you "maintain a more open, upright chest position." She adds that it also engages your core, which helps with stability, spine support and alignment.
What I found
10 minutes is a long time
I aimed to do this move for 10 minutes, but I underestimated how long 10 minutes can feel. I found that adding a break in between my 30-60-second holds helped me reach my goal.
Russell also suggested mixing things up with arm extensions, single leg variations and adding a resistance band. This kept things interesting and challenged my form and alignment.
My posture improved
This exercise strengthened my upper and lower back. I found myself standing and sitting taller afterward, with more awareness of my posture. Now, I consciously roll my shoulders back and lift my chest when I’m sitting.
It strengthened and stretched my body
While my goal was to strengthen my back, chest and shoulders, I noticed my triceps, glutes and hamstrings also benefited from this daily routine.
The pose also helped with my flexibility, particularly in my hip flexors, which were tight from sitting all day, and even the tops of my feet.
It became a great way to switch off
Aside from the physical benefits, I also found this exercise to be a relaxing way to quiet my mind for 10 minutes. Focusing on my breathing and being present became something I looked forward to each day.
Shop Pilates mats
You will need something soft and supportive to perform this move. The below Pilates mats are slightly thicker than yoga mats, so they offer more cushioning.
Once you have one in your home gym, you can practice this move along with other core-strengthening exercises like the classic plank pose.
There's a $20 discount on this option from Amazon.
This colorful option is only $21.98.
A basic mat that costs less than $10.
Note: If you have any back problems, consult a healthcare or fitness professional before doing this exercise as it may exacerbate your condition. Always stop if you feel any pain or strain.
