Demo & instructions
Sphinx Stretch
Also known as: Forearm Backbend, Low Cobra, Prone Forearm Extension
Instructions
Lying face down and propping the upper body on the forearms creates a gentle backbend that lengthens the abdomen and the front of the hips. It is the milder cousin of the cobra and easier on the lower back.
- Movement
- Stretch
- Type
- Isolation
- Level
- Beginner
- Typical range
- 20–60 sec
Setup
- 1Lie face down with the legs straight and the tops of the feet on the floor.
- 2Place the forearms on the floor with the elbows under the shoulders.
Execution
- 1Press the forearms down and lift the chest, keeping the hips and thighs on the floor.
- 2Draw the shoulders back and down and look straight ahead.
- 3Hold with the belly long and soft, then lower to rest.
Breathing
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
