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.
You will need a few materials for this challenge: a mat, masking tape, and a yard stick. To begin, set up your mat and apply a piece of masking tape across the top ¼ of the mat – essentially dividing the mat into 2 sections. Align the 15-inch mark of your yardstick with the masking tape (numbers 16 and higher should be pointing towards the smaller section of the mat). The picture to the left illustrates this set-up.
To begin, lie face down on a mat and lift yourself onto your elbows and toes. Your elbows should be positioned directly underneath your shoulders, feet about hip width apart. Look down at the mat to keep your neck and spine in alignment. Also pay close attention to the position of your bum – if it’s too high, you won’t be working your core (that’s cheating!) and if it’s too low you could stress your back. Instead, position yourself so you form a straight line from head to heel. Let’s start the timer!
Once again, A is excellent, B is good, and C needs improvement. The last two tests of this series will challenge your flexibility, so stay tuned for those posts later this week. And remember to keep track of your scores – you’ll need them later to determine your workout level!