Through my years of teaching, one of the questions I often get asked is - 'Which Pilates move should I do every day?', followed by a hopeful 'Cat? Roll downs? - it feels soooo good!'. Well, first of all I love and applaud the enthusiasm and commitment to strengthen body and mind outside a class, integrating what we've learned into every day life. So unfortunately my answer usually quickly dampens the mood somewhat, because it's none of those comforting feel good moves - in fact those moves we so love to do, often aren't what we actually need to do.
Instead I go the other way (literally, so excuse the pun): the one movement to do every day is the hidden gem in the Pilates realm - the Cobra pose. Known to both Pilates and Yoga practitioners (we all know Joseph PIlates wasn't shy about 'appropriating' movements from Yoga) - this single move has the power to transform your back muscles, rewrite your posture, and alleviate that nagging neck pain that often hinders your day. I find it ironic that humankind evolved from short, round backed beings to upright Homo Sapiens, and now with the trappings of modern living (laptops, tablets, driving, the list goes on) we're actually regressing, finding ourselves back in a round backed posture! But doing appropriate and controlled back extensions like Cobra, is the antedote to all that, so let’s dive in and explore the wonders of this simple yet transformative exercise.
The Cobra pose is like a magic elixir for your back. As you gracefully arch your spine peeling your chest off the mat while keeping your lower body grounded, you engage a myriad of muscles along your back. The erector spinae muscles, responsible for spine extension, get a workout like no other. With consistent practice, you'll notice increased strength in your back, leading to better support for your spine and improved overall posture.
Because we spend to much time hunched over desks or phones, this can also lead to tension building up in our neck and shoulders. The Cobra pose counteracts this by opening up the chest, stretching the shoulders, and relieving the neck muscles from their continuous strain. Incorporating this move into your daily routine can work wonders in releasing that pent-up tension, leaving you feeling more relaxed and free of neck pain.
In a world filled with constant sitting and slouching, maintaining good posture has never been more critical. The Cobra pose acts as a gentle reminder to your spine to stand tall and strong. By strengthening the muscles that support your spine, you naturally realign your body into a more upright position. Over time, this can lead to a noticeable improvement in your posture, allowing you to move with grace and confidence in your daily activities, and not only might you get posture perfect, but this postural lifting and lengthening also strengthens your abdominals since a very hunched over position has a weakening effect.
There's no doubt that I'm a big fan of the Cobra pose and now that you're intrigued by the benefits, it's time to make it a part of your daily practice. Find a quiet space, and follow these steps:
Lie on your stomach : Extend your legs behind you, with the tops of your feet pressing into the mat.
Place your hands : Position your hands under your shoulders, elbows close to your body, but not so close that your shoulders push up to your ears.
Inhale & Lift : As you inhale, roll your chest forward and off the mat, with as little pressure from your arms as possible (we want a back workout, not an arm workout), keeping your gaze forward-ish.
Stay : Hold the position for a few breaths, feeling the stretch along your spine.
Exhale & Release : Slowly lower back down as you exhale, relaxing your body back onto the mat.
Repeat this sequence a few times, listening to your body and allowing it to guide you through the movement. Remember, it's not about how high you can lift but how deeply you can engage your back muscles.
The Cobra pose is not just an exercise; it's a journey towards a stronger, healthier you. By dedicating a few minutes each day to this empowering move, you're investing in your well-being and inviting positive changes into your life. The power of transformation lies within you. So, embrace the Cobra, feel the strength in your back, witness the change in your posture, and revel in the freedom from neck pain.
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