Cobra position — make your back, flexible both ways, everyday!
When we think of stretching the lower back, most of us consider touching our toes, as a good challenge.
While stretching forward is critical to lengthening the soft tissues in the back, and “gapping“ open the lumbar joints, extending backward with a core stabilized lower back is critical to improving posture and increasing full spine flexibility.
The easiest, safest, and most effective way to get that back of yours extending fully is to perform what is known as the cobra position.
The best way to get there from here is to warm up in the fully flexed forward position we call child’s pose… and to transition on your first time through to the cobra position by doing some repeater cat/cow wagging of that middle back bridge between your lower back and neck.
See the last two videos we published on child’s pose and cat/cow position for a refresher course leading up to cobra position.
From the down on all fours position, engage your core… That is, squeeze your abs to stabilize your lumbar spine.
You can bring yourself into the cobra position one of two ways… The first way is by starting in the plank position with elbows locked, protecting your lower back by engaging your core, and slowly lowering the front of your hips toward the mat or floor.
The second way is to start in the down position of a push-up with your elbows bent and the front of your trunk flat on the ground. Squeeze your abs firmly to protect and stabilize your lower back, and keep the front of your hips flat on the ground as you push up to raise your shoulders until your elbows are locked.
As you stabilize the lumbar region of your spine, using your core, you will feel the area just above your lower back, at the very bottom of the middle back extending you backwards. This area was designed to be the hinge point of your upper body.
You can also use the cobra position to stretch a hard to get to hip flexor muscle known as the Iliacus. Push your right hip toward the ground as you keep your core engaged and your elbows locked. Feel the stretch on the front of your right hip. Now shift to the left side for a good stretch of that left iliacus.
That’s it! You are now prepared to perform the best back stretching sequence in which you alternate back-and-forth from child’s pose to the cobra position slow at first and increasing in depth of stretch and speed of transition as you feel your lower back loosening up for the day.
Remember, when your alignment is less than perfect and/or you have suffered recent injury, joints get stuck, soft tissues have memory for what doesn’t work, and we can help.
Contact us at new back chiropractic today. We can help you move better to feel better for life.
At New Back Chiropractic on the edge of Costa Mesa in Santa Ana California,
we are committed to helping you get fast and lasting relief from your back
pain and neck pain. We help you move better to feel better for life.
If you suffer from back pain and neck pain more than you would like, take these three simple steps to move better, feel better, and enjoy life better:
- Schedule: reserve a 30 minute consultation with the doctor.
- Discovery: receive an examination with any necessary digital x-rays to find a solution for lasting relief.
- Relief: start moving better and feeling better for life!
Dr. Jim Hall has served as a highly trained chiropractor in Orange County California for 30 years helping people like you get lasting relief from back pain and neck pain. Schedule an appointment with Dr. Hall to start moving better and feeling better today!
In addition to these exercises, chiropractic care from New Back Chiropractic in Santa Ana can help re-establish your middle back to a more flexible and stable place. The result is a body that moves better, feels better, and enjoys life better. Contact us today to set up your initial consultation and start feeling better today!
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