Besides its efficacy as a flexibility test, the cobra stretch is a popular yoga pose. Not only does it feel great as an abdominal stretch, the cobra helps keep the lumbar spine limber and preserves elasticity in the surrounding muscles and connective tissue. Retaining flexibility in our lower backs is vital as we age; it helps reduce low-back pain (a very common condition) and reduces the risk for back injuries.
To perform this test, lie face down on an exercise mat. Place your palms and forearms on the mat in line with your shoulders, as shown in the first picture. Your upper body will be slightly lifted off the mat as you lean on your forearms.
From here, press your palms into the mat and extend your arms as much as you can while keeping your hips in contact with the floor. Relax your lower body as you press away from the mat, as demonstrated in the second picture. Pay attention to the distance between your hips and the mat – ideally, you would like to remain in contact with the floor as your arms become fully extended. Rate yourself according to the table below.
Although this is a mild stretch, it is still very important not to overextend yourself. Stop the movement immediately if you feel any pain in your back.
