This exercise is designed to improve lumbar spine extension mobility and encourage movement of the lower back into extension. Commonly referred to as the cobra stretch, it is often prescribed to help reduce stiffness, improve spinal mobility, and in some cases assist with the management of lower back and leg symptoms that respond favourably to extension-based movements.
- Lie face down on a firm surface with your legs relaxed and feet resting comfortably apart.
- Position your hands underneath your shoulders, similar to the starting position of a push-up.
- Keep your hips, pelvis, and legs relaxed against the surface.
- Slowly press through your hands to lift your chest away from the surface.
- Allow your lower back to arch while keeping your pelvis in contact with the surface.
- At the top of the movement, gently breathe out and relax your trunk muscles and allow your lower back to “sag” further into extension if comfortable.
- Keep your shoulders relaxed and away from your ears.
- Slowly return to the starting position in a controlled manner.
- Complete repetitions as prescribed by your physiotherapist.