Home posterior shoulder
Prone cobra hold
A TrainAI movement demonstration with equipment and setup cues.
How to do prone cobra hold
spineTimed movementhome · gym
Equipment
No equipment required.
- Lie face down with arms alongside torso, palms toward floor.
- Gently lift upper chest a small amount, draw shoulders down and back and rotate palms outward with thumbs up.
- Hold this modest prone cobra, neck neutral, then lower.
- Pelvis and legs remain down; no pushing on hands and no deep backbend.
Choose a comfortable range and use secure equipment. The illustration is a movement reference; stop if a movement causes pain.