Stretch proved to be a game-changer during my recuperation from a challenging ab workout.
In the realm of physical fitness, recovery and flexibility are as important as the workout itself. One exercise that's gaining traction for its ability to aid in these areas is the Cobra Stretch, or Bhujangasana. Kait Ireland, a renowned physical therapist and the owner of Empowered Athletics Physical Therapy, is championing this stretch as a crucial part of her client's rehabilitation and wellness routines in California.
Kait, who holds a Doctorate in Physical Therapy, a Masters of Science in Kinesiology (emphasizing orthopedic rehabilitation and sports conditioning), and a Bachelors of Science in Physiology from UCLA, has been instrumental in demonstrating the proper technique for performing the Cobra Stretch.
To execute the Cobra Stretch, begin by lying face down on your mat with the tops of your feet pressing gently into the floor. Your hands should be directly under your shoulders, fingers spread wide for stability, and your elbows close to your body. Engage your core and press the tops of your feet into the mat for a solid base.
As you inhale deeply, lift your chest by gently pressing into your hands, using your back muscles rather than relying solely on your arms. Draw your shoulders back and down to open your chest and allow a natural curve in your spine. Hold this position for 15–30 seconds while taking slow, deep breaths to enhance the stretch. Finally, exhale slowly and lower your chest and forehead back to the mat.
For a more intense stretch, you can place your arms further out from your body or bring your hands forward, which can intensify the impact on the lower belly and upper abdominals. This stretch can help loosen and relax these areas, including the oblique muscles, although perhaps not as effectively as a twisting stretch like a seated twist.
The Cobra Stretch can be performed multiple times a day or two after a workout to feel its full benefits. It's particularly useful in recovery, as it can help reduce muscle soreness and speed up the healing process.
It's essential to maintain proper form when performing the Cobra Stretch to maximise its benefits. Kait advises keeping your hips grounded to avoid strain and slightly externally rotating your hands (turning fingertips outward a bit) to better engage the shoulder blades, improving posture and stretch quality. Avoid overarching your lower back or using your arms too much to lift—focus on back muscle engagement and controlled movements for safe and effective stretching.
As we age, maintaining mobility becomes increasingly important, and abs workouts play a crucial role in this. The new moves in the workout routine include weighted crunches, legs-up weighted crunches, and weighted Russian twists, which, when combined with the Cobra Stretch, can help promote a strong and flexible core.
[1] Source: Yoga Journal [2] Source: Healthline [3] Source: Verywell Fit [4] Source: Yoga International
- Kait Ireland, a physical therapist with qualifications in medicine, kinesiology, and physiology, has been advocating the Cobra Stretch, a workout to aid recovery and flexibility, as an essential part of her clients' rehabilitation and wellness routines.
- To get the most out of the Cobra Stretch, it's essential to maintain proper form by keeping the hips grounded, slightly externally rotating the hands, and focusing on back muscle engagement for effective and safe stretching.
- As part of a holistic approach to health and wellness, incorporating yoga, wellness workouts, and healthy diets can help promote overall fitness and increased mobility, especially as we age.
- The Cobra Stretch can be a valuable addition to a fitness and exercise routine, providing benefits such as reducing muscle soreness and promoting a strong and flexible core, which is crucial for maintaining mobility as we age.
