Episode 15: Ottoman Prone Cobra

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:

1. Lie with your hips on an ottoman and your knees, feet and lower legs on the floor.
2. Keep the neck long, chin back and shoulder blades retracted back and depressed down.
3. Bring your upper arms in to a 90-degree angle, so they are in line with your shoulders.
4. Lower your hands to the ground.
5. Raise your hands off the ground to the level of your body.
6. Move your arms so your hands are next to your bum.
7. 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: