Cobra Stretch (Prone Extension)

One of the most effective ways to counteract stiffness caused by too much sitting.

Some people feel slightly stiff on the first few reps—this often improves as the movement repeats.

WHEN TO BE CAUTIOUS

You may want to modify or avoid this if:

• The movement increases leg pain (see Sciatica/Stenosis page LINK)
• You feel sharp or worsening back pain
• Symptoms significantly increase after doing it

If unsure, seek professional advice.

WHAT THIS EXERCISE HELPS WITH

The cobra stretch is a gentle way to introduce extension (backward movement) into your lower back.

This is particularly helpful for you if you spend a lot of the day bent forwards— e.g. sitting, gardening or using  laptops.

If one of my patients has pain that is clearly worse with sitting and improves when they stand or walk, this is the exercise I give them.

WHEN THIS IS MOST USEFUL

This exercise is most useful in the following situations:

• Disc-related problems: If extension (bending backwards) relieves pain
• Sciatica: If the movement provides relief and does not aggravate nerve symptoms
• Non-specific mechanical low back pain: As part of a long-term recovery plan

HOW TO DO THE EXERCISE

Follow these steps:

1. Lie on your front (on your stomach)
2. Place your hands under your shoulders
3. Gently press through your hands to lift your chest
4. Keep your hips and pelvis relaxed on the floor
5. Only go as far as feels comfortable
6. Slowly return back down

The movement should feel controlled and comfortable — not forced.

HOW MANY SHOULD YOU DO?

Start with:

• 5–10 repetitions
• 3–5 second holds
• 1–4 times per day

As it becomes easier:

• Increase gradually
• Focus on smooth, steady movement

YOU SHOULD FEEL

• A gentle stretch through the front of your body
• Pressure or movement in the lower back
• A feeling of opening up or easing

YOU SHOULD NOT FEEL

• Pinching in the low back
• Pain travelling into the legs LINK sciatic and disc bulge pages
• Pain in your shoulders or neck

COMMON MISTAKES TO AVOID

Try not to:

• Push up too high too soon
• Tense your shoulders or neck
• Lift your hips off the floor
• Rush through the movement

 Keep it relaxed and within your comfort range.

CLINIC TIP

Think of your body like a cobra that’s been coiled up and tense. 

As you gently press up, slowly breathe out and let that tension unwind. 

Rather than pushing up hard, allow your pelvis to stay heavy and your spine to ease into the movement.

WHEN TO USE THIS EXERCISE

This exercise works particularly well:

• After long periods of sitting
• During the day to “reset” your posture
• When your back feels stiff or bent forward

If this exercise reduces your pain or makes you feel looser after a few reps, that’s usually a great sign it’s the right direction for your back.

HOW THIS FITS INTO YOUR RECOVERY

This is a starting point exercise

It helps:

• Restore extension movement
• Reduce stiffness
• Improve tolerance to upright posture

From here, you may want to progress to:

• Cat/Cow exercise LINK
• Supine leg rotation exercise (LINK)
• Child Pose exercise (LINK)

Once you are happy with each individual exercise, move on to my full low back stretch mobilisation routine LINK