Cobra To Side Shoulder Stretch

Muscles worked

Setup

1. Lie prone on the floor with your legs extended and the tops of your feet flat.
2. Place your hands flat on the mat directly under your shoulders with elbows tucked close to your ribs.
3. Engage your glutes and core to stabilize your pelvis and protect your lower back.

How to do it

1. Exhale as you press through your palms to lift your chest into a Cobra position, keeping your hips in contact with or very close to the floor.
2. While holding the upward position, rotate your head and torso to look over your left shoulder, feeling the stretch across your right chest and anterior deltoid.
3. Inhale to return to the center Cobra position, then exhale as you rotate to look over your right shoulder.
4. Lower your chest back to the starting position with control to complete the rep.

Form checklist

• Keep your shoulders depressed and pulled away from your ears throughout the movement.
• Maintain a slight bend in the elbows to avoid locking the joints.
• Ensure the rotation comes from the thoracic spine (mid-back) rather than just twisting the neck.
• Keep your glutes squeezed to prevent excessive pinching in the lumbar spine.

Pro tips

• Push the floor away actively with the hand opposite the direction you are turning to maximize the stretch in the pectoral muscles.
• Focus on 'lengthening' your spine toward the ceiling before you begin the rotation to create space between the vertebrae.

Make it harder

• Hold the rotated position for 5 seconds while taking deep diaphragmatic breaths to deepen the myofascial release.
• Transition into an Upward Facing Dog by lifting your thighs and knees off the floor for increased core and arm engagement.

Frequently asked

What muscles does the cobra to side shoulder stretch work?

The cobra to side shoulder stretch primarily targets the abs, deltoids, and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the cobra to side shoulder stretch?

The cobra to side shoulder stretch requires no equipment — just your body weight.

Is the cobra to side shoulder stretch good for beginners?

Yes. The cobra to side shoulder stretch is a beginner-friendly movement and a strong foundation to build on.

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