“The cobra stretches the lower back, but it also strengthens the lower back more than you would think,” says Katich. Keeping the lower back stretched and strong is critical because it’s the first things that will go on an athlete. Tight hips and hamstrings are injuries that play themselves out in the back, he adds. “That’s where they manifest.”
For the cobra, lie on your stomach with your legs extended and palms flat on the floor under your shoulders. Press your thighs and pelvis into the floor. Push up through your palms to straighten your arms, lift your chest while keeping your hips on the floor.
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