Prone Cobra

Global extension drill to counter kyphotic posture. Strengthens the upper posterior chain.

shoulder mobility exercises Cervical extensors, thoracic extensors, mid/lower trapezius

Execution

1Prone with arms at the sides
2Lift the chest with thoracic extension
3Externally rotate the arms (thumbs up)
4Retract scapulae and tuck the chin
5Hold 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

1No hold -> With hold -> Arms in Y -> Light load

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