Prone Cobra
shoulder mobility exercises Cervical extensors, thoracic extensors, mid/lower trapezius
Global extension drill to counter kyphotic posture. Strengthens the upper posterior chain.
Execution
- Prone with arms at the sides
- Lift the chest with thoracic extension
- Externally rotate the arms (thumbs up)
- Retract scapulae and tuck the chin
- Hold 10-15 seconds, 3 sets x 5-8 reps
Cues
- Extend from the thoracic spine, not the lumbar
- Thumbs to the ceiling
- Chin tucked
Common Errors
- Lumbar overextension
- Looking up (cervical extension)
- No external rotation
Progressions
- No hold -> With hold -> Arms in Y -> Light load