Overview

Sphinx Pose (狮身人面式) is a beginner-level Stretching exercise targeting the Lower Back. Hold for 45 seconds.

How to Perform

1. Lie face down and prop your upper body on your forearms with elbows directly under shoulders.
2. Gently press your chest forward and up while keeping hips on the ground.
3. This is a gentler version of Cobra — a mild backbend that gently loads the lumbar spine.
4. Hold for 30-60 seconds.

中文说明

俯卧，用前臂支撑上身，肘部在肩正下方。轻轻将胸部向前向上推，保持臀部贴地。这是眼镜蛇式的温和版——温和地加载腰椎。保持30-60秒。

Target Muscles

• Lower Back

Benefits

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

Safety & Contraindications

• Avoid with acute disc herniation

⚠️ 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