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Prone Cobra

The ultimate postural correction exercise — specifically targets lower traps, rhomboids, and scapular retractors to reverse rounded shoulders, forward head posture, and upper-crossed syndrome

⚡ Quick Reference​

AspectDetails
PatternPostural Correction - Scapular Retraction
Primary MusclesLower Traps, Rhomboids, Erector Spinae
Secondary MusclesGlutes, Rear Delts, Mid Traps
StabilizersMultifidus, Serratus Anterior, Infraspinatus
EquipmentBodyweight (optional mat)
Difficulty⭐ Beginner
Priority🟡 Highly Recommended (especially for desk workers)

Movement Summary​

🎯 Setup​

Starting Position​

  1. Body position: Lie face-down on ground or mat
    • Legs extended straight behind you
    • Forehead resting on ground
  2. Arm position: Arms at sides, by your hips
    • Palms facing down initially
    • Arms straight, not bent
  3. Leg position: Legs together or slightly apart
    • Relaxed, resting on ground
  4. Head/neck: Forehead on ground, neck neutral
    • Not looking up initially
  5. Core: Gentle engagement
    • "Ribs down" toward floor

Equipment Setup​

EquipmentSettingNotes
MatOptionalFor comfort on hard floors
MirrorSide viewCheck scapular retraction quality
TowelUnder foreheadOptional comfort

Space Requirements​

RequirementMeasurementNotes
Floor space7x3 feetFull body length
SurfaceFlat, comfortableMat or carpet preferred
Setup Cue

"Lie like you're going to do a push-up, but put your arms down by your sides instead, palms facing down"

🔄 Execution​

The Movement​

What's happening: Establishing relaxed prone base

  1. Lying face-down, forehead on ground
  2. Arms at sides, palms down
  3. Legs straight, relaxed
  4. Breathing: Normal, relaxed breathing

Tempo: Take moment to relax completely

Feel: Completely relaxed on the ground

Key Cues​

Primary Cues
  • "Squeeze a pencil between your shoulder blades" — perfect scapular retraction cue
  • "Pull your shoulder blades down into your back pockets" — activates lower traps (scapular depression)
  • "Thumbs up toward the ceiling" — ensures external rotation
  • "Chest lifts only a few inches — this isn't about how high you go" — prevents excessive extension
  • "Breathe normally — don't hold your breath" — critical for sustained holds

Scapular Movement Breakdown​

PhaseScapular ActionMuscles
RetractionShoulder blades pinch togetherRhomboids, mid traps
DepressionShoulder blades pull downLower traps (primary target)
External rotationThumbs rotate upInfraspinatus, teres minor, rear delts

Hold Duration Guide​

GoalHold TimeSetsRepsRest
Learning Pattern5-10s2-38-1045s
Postural Correction10-20s3-410-1230-45s
Endurance20-30s38-1060s
Daily Routine15s210Minimal

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Lower TrapeziusScapular depression (pulling shoulder blades down)█████████░ 90%
RhomboidsScapular retraction (pulling shoulder blades together)████████░░ 85%
Erector SpinaeSpinal extension, maintaining lifted position███████░░░ 70%

Secondary Muscles​

MuscleActionActivation
Mid TrapeziusScapular retraction, assist depression███████░░░ 75%
Rear DeltoidsExternal rotation, shoulder extension██████░░░░ 65%
GlutesHip extension (light), stabilization█████░░░░░ 50%

Stabilizers & Rotator Cuff​

MuscleRole
InfraspinatusExternal rotation of shoulder (thumbs up position)
Teres MinorAssist external rotation
MultifidusDeep spinal stabilizers
Serratus AnteriorScapular stability, upward rotation control
Why This Exercise Matters

Prone cobra is THE exercise for correcting upper-crossed syndrome and desk posture. Here's why:

The Problem:

  • Sitting at desk/computer → shoulders round forward → upper traps/pecs get tight and overactive
  • Lower traps and rhomboids get weak and inhibited (they stop firing properly)
  • This creates the classic "hunched" posture

The Solution: Prone cobra specifically targets the underactive muscles (lower traps, rhomboids) while putting overactive muscles (upper traps) in a lengthened, relaxed position. Research shows:

  • Lower trap activation in prone cobra: 90%+ of maximum voluntary contraction
  • Upper trap activation: <20% (unusually low for a shoulder exercise)

This reversal of typical muscle activation patterns makes it uniquely effective for postural correction. Most upper back exercises (rows, pull-ups) activate upper traps heavily. Prone cobra isolates lower traps and rhomboids without significant upper trap involvement.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Shrugging shoulders upUpper traps engage instead of lower trapsDefeats entire purpose — strengthens wrong muscles"Pull shoulder blades DOWN and together, not up"
Lifting too highExcessive spinal extensionLumbar compression, shifts work to erectors"Lift chest only 2-4 inches — focus on scapular action"
Not externally rotatingShoulders stay internally rotatedMisses external rotator strengthening"Turn thumbs up toward ceiling"
Holding breathValsalva during isometric holdBlood pressure spike, can't sustain hold"Breathe normally throughout"
Looking up too muchNeck hyperextensionCervical strain"Neutral neck — look slightly forward, not up"
Arms too far from bodyChanges shoulder mechanicsReduces scapular retraction quality"Keep arms by your sides, close to body"
Most Common Error

Shrugging shoulders toward ears — this is the #1 mistake. When people try to "squeeze shoulder blades together," they often lift shoulders up (upper trap activation) instead of pulling them DOWN and together (lower trap + rhomboid activation). The cue "pull shoulder blades down into your back pockets" is essential. You should feel muscles below your shoulder blades working hardest, not muscles in your neck/upper shoulders.

Self-Check Checklist​

  • Shoulder blades pulled DOWN (not shrugged up)
  • Shoulder blades squeezed TOGETHER (retracted)
  • Thumbs pointing up (external rotation)
  • Chest lifted only 2-4 inches (not excessive)
  • Neck neutral (not hyperextended)
  • Breathing continuously (not holding breath)
  • Feeling work in lower traps (below shoulder blades)

Video/Mirror Check​

Side view: You should see a gentle arc with chest lifted modestly, not a huge arch

What you should feel:

  • ✅ Muscles below shoulder blades (lower traps) working hard
  • ✅ Muscles between shoulder blades (rhomboids) squeezing
  • ✅ Back of shoulders (rear delts) engaging
  • ❌ NOT tension in neck/upper shoulders

🔀 Variations​

By Difficulty​

VariationChangeWhy
Scapular Wall SlideStanding against wallLearn scapular depression pattern
Prone Arm Lift OnlyNo chest lift, just arm liftIsolate scapular muscles
Partial ROMSmaller lift heightReduce intensity
Doorway Pec StretchStretch tight anterior musclesAddress opposing tightness

Special Variations​

VariationTechniquePurpose
Prone Cobra with PulsingSmall pulses at top positionIncreased time under tension
Prone Cobra on Stability BallTorso on ballLess stable, more challenge
Prone Cobra with Resistance BandBand providing resistanceExternal resistance
Progression Path

Scapular wall slide (learn pattern) → Prone cobra 3x10, 10s holds → Prone cobra 3x12, 20s holds → Prone Y-raise → Weighted variations

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsHold TimeRest
Postural Correction3-410-1510-15s30-45s
Muscle Activation312-155-10s30s
Endurance3-410-1220-30s45-60s
Daily Routine2-310-1210sMinimal

Workout Placement​

Program TypePlacementRationale
WarmupBeginningActivate postural muscles before training
Upper Body DayBeginning or middlePrime scapular stabilizers
Posture-focusedAnytimeCorrective work
Daily routineMorning or eveningCounteract desk posture
Shoulder rehabBeginningLow-load activation

Frequency​

Training LevelFrequencyVolume Per Session
Desk workerDaily2-3 sets x 10-12, 10-15s holds
Beginner3-4x/week3 sets x 10-12, 10s holds
Intermediate3-5x/week3 sets x 12-15, 15s holds
Advanced2-3x/week (or daily light)3 sets x 10, 20s holds or progression
For Desk Workers

Prone cobra can and should be done daily if you sit at a desk for extended periods. It's one of the few exercises that directly counteracts the postural damage from sitting/computer work. Many people do 2-3 sets during lunch break or before bed as a "postural reset."

Progression Scheme​

Sample Workout Integration​

Pre-Pressing Warmup:

1. Doorway Pec Stretch x 30s/side
2. Scapular Wall Slide x 10
3. Prone Cobra x 2 sets of 10, 10s holds
4. Band Pull-Apart x 15
→ Ready for bench press, overhead press

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Scapular Wall SlideLearn scapular depression pattern
Prone Arm LiftIsolate scapular action without full position
Doorway Pec StretchAddress tight pecs/anterior shoulder✓
Cat-CowBuild spinal awareness✓

Progressions (Harder)​

ExerciseWhen ReadyLink
Prone Y-RaiseMastered prone cobra 3x15, 20s holds✓
Prone T-RaiseMore challenging scapular retraction
Face PullReady for loaded scapular work✓
Reverse FlyLoaded rear delt/scapular work✓

Alternatives (Same Goal, Different Movement)​

AlternativeDifferenceGood For
Face PullCable/band, standingFunctional loaded version
Band Pull-ApartBand resistance, standingConvenient, can do anywhere
Prone Y-RaiseArms in Y positionMore challenging angle

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Shoulder impingementExternal rotation may aggravateReduce ROM, skip external rotation initially
Neck painHead position may strainKeep head down, don't lift
Low back painSpinal extension may irritateReduce lift height, focus on scapular action
PregnancyProne position uncomfortable/contraindicatedUse wall slides or standing alternatives
Severe kyphosisLimited extension ROMStart very conservatively, partial ROM
Stop Immediately If
  • Sharp pain in shoulder (not muscle fatigue)
  • Neck pain that doesn't resolve with position adjustment
  • Dizziness or lightheadedness
  • Pinching sensation in shoulder
  • Radiating pain down arms

Safe Execution​

Prone cobra is extremely safe when done correctly — it's a therapeutic exercise:

  1. Start conservatively: Short holds (5-10s), modest lift height
  2. Quality over quantity: Perfect scapular mechanics beat high reps
  3. Focus on the RIGHT muscles: Should feel lower traps, not neck/upper shoulders
  4. Breathe continuously: Never hold breath
  5. Build gradually: Add hold time slowly (2-5s per session)

Surface Considerations​

SurfaceSuitabilityNotes
Yoga mat✅ ExcellentCushioning, comfortable
Carpet✅ GoodSufficient padding
Hardwood floor⚠️ CautionMay need mat for comfort
Grass/outdoor✅ GoodSoft surface

Pregnancy Modifications​

TrimesterRecommendation
1stAvoid — prone position
2ndAvoid — prone position
3rdAvoid — prone position

Alternative: Use scapular wall slides, Face Pull, or Band Pull-Apart instead.

When to Use This Exercise Therapeutically​

Prone cobra is commonly prescribed for:

  • Upper-crossed syndrome correction
  • Rounded shoulder (kyphotic) posture
  • Desk worker posture issues
  • Rotator cuff rehabilitation (scapular stability)
  • Post-shoulder injury rehab (cleared by PT/physician)

Always consult a physical therapist or physician if you're using this for injury rehabilitation.

🦴 Joints Involved​

JointActionROM RequiredStress Level
ScapulothoracicRetraction + depressionFull scapular ROM🟢 Low
ShoulderExternal rotation, slight extension~45° external rotation🟢 Low
SpineSlight extension (thoracic primarily)~15-20° extension🟢 Low
HipSlight extension (light)Minimal🟢 Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
ScapulaFull retraction/depressionCan squeeze shoulder blades together and downShould be achievable by most; practice wall slides
Shoulder45° external rotationCan rotate thumb up while arm at sideStart without external rotation
Thoracic spineSlight extensionCan arch upper back modestlyStart with minimal lift
Scapular Mechanics

The scapula (shoulder blade) moves on the ribcage in several ways:

MovementMusclesProne Cobra
RetractionRhomboids, mid traps✅ Primary action
DepressionLower traps✅ KEY action
ElevationUpper traps❌ Actively avoid
ProtractionSerratus anterior❌ Opposite of retraction

Prone cobra is unique because it emphasizes depression (pulling shoulder blades DOWN) — an action that's often weak and neglected. Most exercises that retract the scapula (rows, pull-ups) also involve significant elevation, engaging upper traps. Prone cobra isolates depression + retraction without elevation.

❓ Common Questions​

I feel this in my neck and upper shoulders, not lower back. What's wrong?

You're shrugging (elevating scapulae) instead of depressing them. This is the #1 issue. Fix:

  1. Reset: Start over with arms at sides
  2. First action: "Pull your shoulder blades DOWN toward your hips" (not just together)
  3. Then: "Squeeze them together"
  4. Check: You should feel muscles below your shoulder blades working, not above

If you feel it in your neck/upper traps, you're doing it wrong. The entire purpose is to activate lower traps and rhomboids while minimizing upper trap involvement.

How high should I lift my chest?

Only 2-4 inches off the ground. Prone cobra is NOT about how high you lift — it's about scapular mechanics. The chest lift is just enough to unweight your arms and allow proper scapular movement. Focus:

  • 80% of effort: Scapular retraction + depression
  • 20% of effort: Lifting chest

If you're lifting 6+ inches, you're turning it into a Superman Hold, which is a different exercise.

Should my thumbs point up or down?

Thumbs UP (toward ceiling). This externally rotates your shoulders, which:

  • Engages the external rotators (infraspinatus, teres minor)
  • Puts the shoulder in a healthier position
  • Enhances the postural benefit

Start with palms down, but as you lift, rotate thumbs up.

Can I do prone cobra every day?

Yes — in fact, you SHOULD if you sit at a desk. Prone cobra is a low-intensity corrective exercise perfect for daily use. Many people do:

  • Morning routine: 2 sets x 10 reps to "wake up" postural muscles
  • Lunch break: 2 sets x 10 reps to counteract morning sitting
  • Before bed: 2 sets x 10 reps to reset posture

Daily practice (2-3 sets of 10-15 reps with 10-15s holds) is safe and beneficial for most people.

What's the difference between prone cobra and superman hold?

Different purposes and muscle emphases:

AspectProne CobraSuperman Hold
Primary goalScapular strengthening, postural correctionSpinal erector + glute endurance
Arms positionAt sides, externally rotatedOverhead
Chest lift height2-4 inches4-8 inches
Key musclesLower traps, rhomboidsErector spinae, glutes
Best forDesk workers, rounded shouldersGeneral posterior chain

Both are valuable, but serve different purposes.

I have really rounded shoulders. Will this fix them?

Prone cobra is ONE piece of the puzzle. Rounded shoulders require:

1. Strengthen weak muscles: (Prone cobra does this)

  • Lower traps
  • Rhomboids
  • External rotators

2. Stretch tight muscles: (Add these)

3. Postural awareness:

  • Desk ergonomics
  • Frequent position changes
  • Daily movement breaks

4. Comprehensive program:

Prone cobra is excellent for #1, but you need all four components for lasting change. Do prone cobra daily (2-3 sets) plus stretch tight muscles daily.

Can I add weight to this exercise?

Yes, but start very light (1-3lbs dumbbells). The scapular muscles are small and don't need heavy weight. Progression:

  1. Master bodyweight: 3x15 with 20s holds
  2. Add 1-2lb dumbbells: 3x12
  3. Progress to 3-5lbs max for most people
  4. Or progress to Prone Y-Raise or Face Pull instead

Most people never need more than 5lbs. This is a muscle activation exercise, not a strength-building exercise in the traditional sense.

📚 Sources​

Biomechanics & Muscle Activation:

  • Ekstrom, R.A. et al. (2003). Surface EMG analysis of exercises for scapular stabilizers — Tier A (foundational study showing prone cobra has highest lower trap activation)
  • Cools, A.M. et al. (2007). Rehabilitation of scapular dyskinesis — Tier A
  • Reinold, M.M. et al. (2004). Electromyographic analysis of rotator cuff and deltoid musculature — Tier A

Postural Correction & Rehabilitation:

  • Sahrmann, S. (2002). Diagnosis and Treatment of Movement Impairment Syndromes — Tier A
  • Page, P. et al. (2010). Assessment and Treatment of Muscle Imbalance: The Janda Approach — Tier B
  • Kendall, F.P. et al. (2005). Muscles: Testing and Function with Posture and Pain — Tier A

Upper Crossed Syndrome:

  • Janda, V. (1988). Muscles and motor control in low back pain — Tier A
  • Page, P. (2011). Shoulder muscle imbalance and subacromial impingement syndrome — Tier B

Programming & Exercise Technique:

  • NSCA Essentials of Strength Training and Conditioning — Tier A
  • ACE Fitness Exercise Library — Tier C
  • Physical Therapy Guidelines for Shoulder Rehabilitation — Tier A
For Mo

When to recommend this exercise:

  • User has desk job / sits for extended periods
  • User has rounded shoulders, forward head posture
  • User complains of upper back tension, neck pain from posture
  • User is doing heavy pressing work (bench, overhead press) without scapular balance
  • User is recovering from shoulder injury (cleared by PT)
  • User wants to improve posture, reduce upper-crossed syndrome
  • User needs scapular activation before upper body workouts

Who should NOT do this exercise:

  • Acute shoulder injury → Wait until cleared by PT/physician
  • Severe neck pain → Modify (keep head down) or skip
  • Pregnancy → Use wall slides or standing alternatives
  • (Very few contraindications — it's extremely safe)

Key coaching cues to emphasize:

  1. "Pull your shoulder blades DOWN into your back pockets, then squeeze them together"
  2. "You should feel muscles BELOW your shoulder blades, not in your neck"
  3. "Thumbs up toward the ceiling — external rotation"
  4. "Lift chest only a few inches — focus on scapular squeeze, not height"
  5. "Breathe normally throughout the hold"

Common issues to watch for in user feedback:

  • "I feel it in my neck" → They're shrugging; cue scapular DEPRESSION first
  • "I don't feel much" → Likely lifting too high; cue scapular focus, reduce lift height
  • "My lower back hurts" → Lifting too high; reduce chest lift to 2-4 inches
  • "Too easy" → Progress to Prone Y-Raise or add very light weight (2-5lbs)

Programming guidance:

  • Pair with: Doorway Pec Stretch (stretch opposing tight muscles), Face Pull, Band Pull-Apart
  • Avoid same day as: None — pairs with everything
  • Typical frequency: Daily for desk workers; 3-5x/week for others
  • Best placement: Warmup, posture-focused work, or daily routine

Progression signals:

  • Ready to progress when: Can perform 3x15 with 20s holds, perfect scapular mechanics
  • Regress if: Feeling it in wrong muscles (neck/upper traps), pain in shoulder
  • Mastered the movement: Use as daily warmup/routine; progress to Prone Y-Raise or Face Pull

Alternative recommendations based on feedback:

Special note for Mo: This exercise is CRITICAL for modern desk workers. If user mentions sitting >4 hours/day, desk work, or rounded shoulders, prone cobra should be in their daily routine. It's one of the most evidence-based exercises for reversing desk posture damage.

Last updated: December 2024