backpain.ai
Standing Back ExtensionCounter hours of forward bending in 60 seconds.
Cat-Cow StretchRestore spinal mobility with every breath.
Prone Press-Up (Cobra)
Reviewed by Jules T., certified yoga teacher · Difficulty 1/3
A gentle extension move that many stiff, flexion-heavy backs find relieving — especially after long sitting. Let the hips hang heavy and the lower back soften.
How to do it
- Lie face down on a firm surface with hands under your shoulders.
- Keeping your hips on the floor, press up through your hands to lift only your upper body.
- Straighten your elbows as far as is comfortable, letting your lower back sag.
- Hold 1–2 seconds at the top, then slowly lower. Repeat 10 times.
Common mistakes
- Lifting the hips off the floor and turning it into a plank.
- Shrugging the shoulders toward the ears.
- Pushing into a range that pinches instead of releases.
Take care
- Skip if you feel sharp pain in your back.
- Stop if pressing up sends symptoms further down the leg — that is a signal to see a professional.
This is one pose. A plan tells you which six, in what order, for your back.
60-second check-in · First session free🔒 In the program: breathing & tempo cues, gentler and harder variations, and where Prone Press-Up (Cobra) fits in your week — unlocked with your personal plan.
Related moves
Standing Back ExtensionCounter hours of forward bending in 60 seconds.Cat-Cow StretchRestore spinal mobility with every breath.Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.