Lower back, shoulders and wrists
Cobra: Hands Further Forward
Hands placed further from your body reduce the lift height, making back extension gentler and more accessible while still actively strengthening your posterior chain.
Spinal Mobility20 to 60 seconds
Ways to adjust it
- Baby Cobra
- Fists
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.