Overview

Cobra Stretch (眼镜蛇式) is a beginner-level Stretching exercise targeting the Lower Back, Core. Hold for 30 seconds.

How to Perform

1. Lie face down with hands placed under your shoulders.
2. Slowly press up, lifting your chest while keeping your hips on the floor.
3. Extend through your spine without forcing — go only as high as comfortable.
4. Hold for 15-30 seconds and breathe steadily.

中文说明

俯卧，双手放在肩下。慢慢撑起上身，保持臀部贴地。通过脊柱伸展，不要勉强——只到舒适的高度。保持15-30秒，呼吸平稳。

Target Muscles

• Lower Back
• Core

Benefits

• Relieves lower back tension and pain
• Strengthens core stability
• Suitable for beginners and those new to exercise

Safety & Contraindications

• Avoid with acute disc herniation
• Stop if you feel pain radiating down your legs

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare. 2016;4(2):22. doi:10.3390/healthcare4020022
2. Hayden JA, et al. Exercise therapy for chronic low back pain. Cochrane Database Syst Rev. 2021;9(9):CD009790. doi:10.1002/14651858.CD009790.pub2