{"id":8423,"date":"2021-02-12T09:55:05","date_gmt":"2021-02-12T09:55:05","guid":{"rendered":"https:\/\/fitproblog.mysites.io\/channelling-the-cobra\/"},"modified":"2024-11-06T15:50:40","modified_gmt":"2024-11-06T15:50:40","slug":"channelling-the-cobra","status":"publish","type":"post","link":"https:\/\/www.fitpro.com\/blog\/channelling-the-cobra\/","title":{"rendered":"Channelling the Cobra"},"content":{"rendered":"<h3>In our latest edition of <em>Exercise Explored<\/em>, Stephanie Glickman looks in depth at the prone extension exercise, the cobra. She explores what it is and why it\u2019s so important for our spine. She also looks at different progressions of the cobra to further challenge and push your clients or members.<\/h3>\n<h3>An overview of the cobra<\/h3>\n<p>The cobra \u2013 prone spinal extension \u2013 is a recognisable position\u00a0in both yoga and Pilates. Joseph Pilates coined an exercise called the swan dive, which is a rocking cobra position (also called an arch rock in gymnastics training).<\/p>\n<p>Whether it&#8217;s within Pilates, yoga or any other exercise technique,\u00a0a cobra should be an even spinal extension \u2013 a smooth crescent shape.<\/p>\n<p>Cueing the cobra generally\u00a0involves improving thoracic extension and decreasing the range of motion in the lumbar and cervical spine.\u00a0The chest leads the movement forward and up through the frame of the arms. Get the thoracic moving first and then let the rest of the spine follow.<\/p>\n<p>Biomechanically, the thoracic is the trickiest part of the spine to extend. It&#8217;s the weakest link in the spinal extension chain. An exercise&#8217;s shape is only as strong as its weakest link \u2013 so make sure to get the weakest link moving as well as possible for maximum results across the whole exercise.<\/p>\n<p>These videos show you tips for getting the thoracic spine moving better and more efficiently. Through scapulae placement, props and body placement, the thoracic can be isolated and mobilised. This, in turn, creates a smoother, more comfortable full range cobra.<\/p>\n<h3>Channelling the Cobra part 1<\/h3>\n<p><iframe loading=\"lazy\" title=\"Channelling the Cobra part 1\" width=\"1080\" height=\"608\" src=\"https:\/\/www.youtube.com\/embed\/LTlwdTwJmC4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h3>Channelling the Cobra part 2<\/h3>\n<p><iframe loading=\"lazy\" title=\"Channelling the Cobra part 2\" width=\"1080\" height=\"608\" src=\"https:\/\/www.youtube.com\/embed\/7lUjlhYi5b0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h3>Channelling the Cobra part 3<\/h3>\n<p><iframe loading=\"lazy\" title=\"Channelling the Cobra part 3\" width=\"1080\" height=\"608\" src=\"https:\/\/www.youtube.com\/embed\/-qQ-vgAP_hA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Want to explore another exercise? Why not <a href=\"https:\/\/www.fitpro.com\/blog\/index.php\/tackle-the-warrior-pose\/\" target=\"_blank\" rel=\"noopener\">Tackle the Warrior pose<\/a><\/p>\n<p>Want to explore Pilates-based exercises and variations and learn how to effectively incorporate them into your teaching offering? You can do so with Stephanie&#8217;s courses <a href=\"https:\/\/www.fitpro.com\/courses\/index.cfm\/fuseaction=home.courses\/\" target=\"_blank\" rel=\"noopener\">HERE<\/a><\/p>\n<p>View our <a href=\"https:\/\/www.fitpro.com\/insurance\/pilates-insurance\/\">Pilates instructor insurance<\/a> and secure your coverage today.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In our latest edition of Exercise Explored, Stephanie Glickman looks in depth at the prone&#8230;<\/p>\n","protected":false},"author":1,"featured_media":8425,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[35,2980,23],"tags":[1919,2701,530,2446,534,2702,1922,80],"class_list":{"0":"post-8423","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-personal-training","8":"category-exercise-video-library","9":"category-group-exercise","10":"tag-advice","11":"tag-cobra","12":"tag-exercise","13":"tag-exercise-explored","14":"tag-pilates","15":"tag-stephanie-glickman","16":"tag-tips","17":"tag-yoga"},"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts\/8423"}],"collection":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/comments?post=8423"}],"version-history":[{"count":3,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts\/8423\/revisions"}],"predecessor-version":[{"id":12374,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts\/8423\/revisions\/12374"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/media\/8425"}],"wp:attachment":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/media?parent=8423"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/categories?post=8423"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/tags?post=8423"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}