Let pain be your guide. Never force any position. Stop immediately if you feel sharp, shooting, or worsening pain. For vertigo, limited mobility, or if bedridden, work within a comfortable range and use a pillow for support.
A bodyweight back extension exercise that strengthens the entire posterior chain from the glutes through the upper back and shoulders. More dynamic than the static extension position, prone cobra builds active strength in the muscles that hold you upright.
Surfer's Posture Program
9 videos
T-Spine RotationFreeProne CobraFree
Scapular Wall Slides
Face Pulls (Resistance Band)
Single-Leg Balance (Eyes Open and Closed)
Hip Crossover Stretch
Dead Bug
Doorway Chest Stretch
Diaphragmatic Breathing
7 videos locked
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