Abs workout recovery significantly improved following a single stretch modification for me
As we age, maintaining mobility and strength in our core muscles becomes increasingly important. One exercise that has proven beneficial for targeting deeper core muscles like the obliques is the cobra stretch. This prone press-up exercise, also known as Bhujangasana in classical yoga, has become a valuable addition to many workout routines, including that of a writer who recently started focusing on abs workouts.
The writer, seeking to learn the cobra stretch correctly, consulted Kait Ireland, a physical therapist and the owner of Empowered Athletics Physical Therapy in California. With a Doctorate in Physical Therapy, Masters of Science in Kinesiology, and a Bachelors of Science in Physiology from UCLA, Kait provided insights into proper form and techniques to maximise the benefits of the cobra stretch.
Performing the Cobra Stretch
To perform the cobra stretch effectively, follow these steps:
- Lie face down on the floor or a yoga mat with your legs extended and pelvis grounded.
- Place your palms flat on the floor directly beneath your shoulders with your elbows bent close to your body.
- Press through your palms to lift your chest off the ground, extending your upper body backward by straightening your arms while keeping your hips and lower body on the floor.
- Keep your shoulders relaxed and rolled back, and engage your back muscles and legs firmly pressing them into the floor to support the lift, preventing strain.
- Hold the position while focusing on stable breathing, feeling a stretch across your lower belly and obliques.
- To enhance oblique stretching, you can gently rotate your torso side to side or perform subtle lateral bending while in the lifted position.
- After holding for about 20-30 seconds (or as comfortable), lower yourself gently back down.
Modifying the Cobra Stretch
Kait Ireland demonstrated a way to adjust the cobra stretch to focus the stretch on different areas of the abdominals. By extending arms further out from the body, you can intensify the stretch on the lower belly. Conversely, bringing your hands forward intensifies the stretch on the upper abdominals.
Incorporating the Cobra Stretch into Your Routine
The writer found that performing the cobra stretch immediately after his workout and then again for a day or two afterward helps him feel the full benefits. It has become a part of his post-workout cool-down routine and aids in his recovery process, easing sore muscles and reducing discomfort for a longer period.
In addition to the cobra stretch, the writer continues to incorporate weighted Russian twists into his workout routine to target core muscles. This combination of exercises has proven effective in maintaining mobility and strength in the core, particularly the obliques, as one ages.
[1] Yoga Journal. (2021). Cobra Pose (Bhujangasana). [online] Available at: https://www.yogajournal.com/poses/cobra-pose-bhujangasana
[2] Verywell Fit. (2020). Cobra Pose (Bhujangasana): Benefits, Steps, and Tips. [online] Available at: https://www.verywellfit.com/cobra-pose-bhujangasana-4073081
[5] Healthline. (2021). Cobra Pose (Bhujangasana): How to Do It and Benefits. [online] Available at: https://www.healthline.com/yoga/cobra-pose-bhujangasana
- To maximize the benefits of the cobra stretch, the writer consulted Kait Ireland, a physical therapist with a Doctorate in Physical Therapy, Masters of Science in Kinesiology, and a Bachelors of Science in Physiology from UCLA.
- The writer discovered that performing the cobra stretch immediately after his workout and again for a day or two afterward aids in his recovery process, easing sore muscles and reducing discomfort for a longer period.
- Adjusting the cobra stretch by extending arms further out or bringing them forward can help focus the stretch on different areas of the abdominals, as demonstrated by Kait Ireland.
- In addition to the cobra stretch, the writer incorporates weighted Russian twists into his workout routine to target core muscles, particularly the obliques, as part of his health-and-wellness focus.
