The final back bending exercise for January is an advanced stretch called Cobra on the Wall. It is similar to the stretch highlighted in the first week of January, but with the assistance of a wall.
You will need wall space and possibly a folded towel or blanket to use as a cushion. As this week’s stretch is advanced, do not perform if you have had any prior history of low back, neck or shoulder pain. As with beginning any exercise program, contact your physician or physical or occupational therapist to review what is most appropriate for you.
Performing Cobra on the Wall:
Tip: if this is uncomfortable along the front of your hips as they are pressing into the floor, take a folded blanket and place it under just the hips.
It is very important to keep everything engaged! If you let the feet relax and the head look down or do not keep the shoulder blades drawn together and down, you may feel strain in the low back. This is NOT what you want. (See bottom photo for incorrect positioning.)