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Prone Cobra exercise demonstration
Exercise library

Prone Cobra

Lying face down, lifting the chest slightly using back extensors to build postural endurance for desk-based pain.

Area
Lumbar spine
Stage
Strength phase
Equipment
Exercise mat

Typical dose: Hold 20s × 3 · once a day, 5 days a week. This is a general starting point, not a plan matched to your condition or stage.

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How to do it

You need: Exercise mat.

Lie face down on a mat with your arms by your sides, palms facing down. Rest your forehead lightly on the floor.

  1. Gently draw your shoulder blades down and together.
  2. Lift your chest and forehead a small way off the floor.
  3. Turn your palms to face outwards as you lift.
  4. Hold, keeping your neck long, then lower slowly to the mat.

Form cues

  • The lift is small — your lower ribs and hips stay on the mat.
  • Your gaze stays down at the floor so your neck stays in line.
  • The effort is felt between your shoulder blades and across your upper back.

Common mistakes

  • Lifting so high that your lower back cramps or pinches.
  • Tipping your head back to look forwards.
  • Holding your breath during the hold.

Safety: Stop and message your physio if the pain spreads into your buttock or leg, or you notice new numbness, pins and needles, or weakness.

Related exercises

Other exercises from the library that pair well with this one.

Bridge ProgressionTargets hip and trunk strength to improve movement tolerance.Lumbar spineStrength phaseView details Bird DogImproves spinal stability by extending opposite arm and leg in a slow, controlled pattern.Lumbar spineStrength phaseView details McKenzie Press-UpGentle repeated lower-back extension to centralise leg symptoms toward the spine, following the McKenzie extension principle.Lumbar spineEarly rehabView details Standing ExtensionAn upright version of the press-up, hands on hips, easing the spine backward for symptom relief between exercise sessions.Lumbar spineMobility phaseView details

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Written and clinically reviewed by Shivaliba Zala, HCPC-registered physiotherapist (PH155757)

Reviewed 8 September 2026

This exercise is generic - you're not

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