Episode 15: Ottoman Prone Cobra

04/26/12 • 9 min

The prone cobra emphasizes the deltoid (the back of the shoulder) as well as several smaller muscles acting at the shoulder joint and on the shoulder blades for stabilization. This exercise teaches us how to stabilize our shoulder blades and to hold them in a good postural position. It also teaches us to keep the head up and neck long, two cues important to exercise and posture.

HOW-TO:

Lie with your hips on an ottoman and your knees, feet and lower legs on the floor.
Keep the neck long, chin back and shoulder blades retracted back and depressed down.
Bring your upper arms in to a 90-degree angle, so they are in line with your shoulders.
Lower your hands to the ground.
Raise your hands off the ground to the level of your body.
Move your arms so your hands are next to your bum.
Move your arms back up to the shoulders and then return your hands to the ground. Ensure that the palms face the floor throughout the entire exercise.

VIDEO DEMO:

HOW-TO:

Lie with your hips on an ottoman and your knees, feet and lower legs on the floor.
Keep the neck long, chin back and shoulder blades retracted back and depressed down.
Bring your upper arms in to a 90-degree angle, so they are in line with your shoulders.
Lower your hands to the ground.
Raise your hands off the ground to the level of your body.
Move your arms so your hands are next to your bum.
Move your arms back up to the shoulders and then return your hands to the ground. Ensure that the palms face the floor throughout the entire exercise.

VIDEO DEMO:

Previous Episode

Episode 14: Towel Partner Rows

Towel rows are a great exercise for working the large muscles of your back and arm. This is a very functional exercise that will aid in pulling open heavy cabinet drawers, pulling up your slacks and obviously pulling towels out of the washer and dryer.

HOW-TO:

Stand up tall, with knees slightly bent, back neutral, tummy tight, neck long, chin back, chest up, shoulder blades back and down and one hand on a towel.
Place the other hand on another towel. Have a buddy do the same thing with the other ends of the towels that you are grabbing. Keep your elbow close to your sides, shoulder blades stable and body upright.
Draw the towel towards your body and drive your elbow back as your partner resists the motion.
The partner pulls the opposite arm and you must resist their force without overcoming it.
Repeat.

VIDEO DEMO:

Next Episode

Episode 16: Wall Supported Ankle Dorsiflexion

This exercise is one of very few that works the tibialis anterior (the muscle on the front of the lower leg). This movement of bringing the top of the foot closer to the shin is essential for foot clearance when walking.

HOW-TO:

Stand up tall with your back against a smooth wall.
Place your feet hip width apart and 30 to 50 centimeters in front of the wall.
Keeping the knees straight, bring your toe box up to your shins while your heel remains in contact with the ground.
Slowly lower the toe box back to ground without coming to a stop.
Repeat.

VIDEO DEMO: