Cobra Pose For Beginners - Effective stretch for low back pain & herniated discs
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- เผยแพร่เมื่อ 28 ก.ค. 2024
- How to do Cobra Pose for beginners and the benefits of doing this exercise. It is one of the best exercises you can do for your low back pain and herniated discs and bulging discs. In this video I explain why it is so good for your back pain, as well as demo it in detail.
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The cobra so helps sciatica.
I couldn't do this for months. But I started by lying flat on my tummy for 10 mins each day and built up. It's amazing
This one of the best I’ve seen so far for this pose for the back pain and learnt things I didn’t know even though I’ve done the cobra for this purpose in past. Thanks
Thanks so much, it feels like 80%+ of my back plain dosappeared after few minutes if the half cobra stretch
I had a herniated disc a few years ago, and my physiotherapist gave me an exercise that was very similar to this, but instead of holding the position, I had to do pushups (20, with a pause after the 10th). It helped a lot.
Did u have surgery for your disk?
Can you say me your exercises pls
Did this fully heal you? Do you still need to do these daily or can you go back to a complete normal life with things like squatting and deadlifting etc?
Thanks for the instruction.
Most of the videos ive seen about cobra are only minute. This one is the only one that satisfy me. 👍👍👍
Useful!! Thank you
Thank you very much.
Thank you so much for sharing this video this exercise is also good for correcting my back posture
How much time it has taken?
It's a very good explanation. Probably the best available in TH-cam
Thanks so much!
Best tutorial for cobra!
thank u, this is so simple❤
Thank you bro!
Im very new to yoga poses and i have searched online which one is connected with my zodiac sign Gemini and the cobra is one of them, this video helps me alot! this person deserves a gold medal. Thank you.
Wonderful!
Thank u sir for sharing this vdo..
Nice information
thank you so much❕I wasn't able to do the complete position but this helped me a lot
Glad it helped!
Hi this video is exellent, I have l5 s1 herniated disc and wondered if you could still use a stationary bike? Thanks
Thanks
Grt relief.thanx
Thank you
thank you sir
These are great. I’m a bus driver so I’m sitting and taking bumps all day. I do my full cobras every morning. ❤🐍
Thank u ☺️ my back pain is gone❤️
Hi, thx for this. My new chiropractor gave me this Cobra stretch, and after 2 days, I'm feeling much better. He said do it every couple of hours if possible. My questions are about how to breathe & how many per set? I like the 1/2 cobra, too. He said I can do that one, too, but the full one is best for full benefits, but it was too painful first thing in the morning. Better after doing a couple of chores first. Thanks for more info on this stretch.
Hey, You're welcome! I'd recommend breathing normally. Also, in terms of sets you can do this stretch 2-3 times a day holding for 30sec-60sec at a time. Just experiment with it.
Thx for the breathing question, I was wondering myself.
Helps me
I can't get even an inch off the ground. :-(
I know this is an older comment...but for who ever it may help....if you are struggling to lift off the floor due to muscular strength or lack of flexibility.
1. Concentration can be key.....try to mentally switch off when doing any pose....and gently "feel into" the pose. This both relaxes and engages muscle so the pose becomes easier. Mindfulness Meditation can be a brilliant way to build this to almost be second nature. Doing yoga in a quiet room with no distraction can aid this
2. Gently and gradually "feel the focal flex point of the pose"....which for this pose will be your back....avoid exclusively focusing on the bottom of the back....as this may over compress the bottom part....feel the whole lower length of the spine.
3. Lift gradually....dont "force your body' into position.....'LET your body' into position. Let the pose gradually unfurl. Breathing as you this...and counting each breath as you gradually unfurl....can be key.....it could take anwhere between 30 to 60 breaths (maybe more) to finally reach your position to hold the pose
4. Keep your pose balanced and aligned. Avoid twisting the spine in any way
5.Listen to your body....if you feel actual joint pain....ease off.
6. Consider building some core strength first through exercises that dont involve holding yourself in an unatural position for an extended period (dynamic exercises such as squats using light weights etc)
7. Last but not least....if you have any kind of health issues relating to the back or any joints....always speak to your doctor/physio first before trying any new exercises (including any I just listed above 😉). Hope this helps.
Would this exercise worsen anterior pelvic tilt?
thx
I had chronic back pain in the early 1990s. A physio' advised this stretch followed by flexion every couple of hours. I have to say, it seemed to make things worse. I suspect the benefits derive from the sub-maximal stretch position, because the Cat-Cow exercise (which avoids extreme stretching) works well for me.
I would appreciate your thoughts on the following treatments for back pain -
1) Static Brachiation: Hanging by the hands from a pull-up bar (or similar), allowing the spine to elongate and align. It's rather akin to traction, but gravity does the work.
2) Inversion Table: Same principle as static brachiation, but more expensive! I used one of these about twenty years ago. Weird sensation when you start but you adapt quite quickly. After time, I used to watch TV for an hour or more while on the Inversion Table. (Rarely went fully vertical; 30 degrees from vertical was enough for me!)
Appreciate your thoughts, please. 🙏
The exercises you do are very dependant and the kind and location of your injury. If you have a posterior herniated disc (which it sounds like you did) this exercise will further compress that part of the spine and make it worse. So there is not a one size fits all approach to this which you're therapist probably didn't double check.
Building up and maintaining muscle is key to stabilize the spine and you can even go swimming and have some of that decompression benefit of the water.
Is there any way to do this without hurting your back. I've seen nobody explain any kind of Cobra form that prevents back pain
Me big problem 😭 Thanks friend
Is this recommended got those with lumbar bulging disc
How many times every day ? I understand I have to do 30 secondes 3 time, but how many times. thanks you
I feel my backbone is pressed and I feel some pain. Is it alright?
I feel pain on the left side of my lower rib cage, seems to extend to left side of my lower back...i will try this 👍👍👍
I can do this with hands tuck near my waist, having straight arms. Is it wrong?
Thank you for this video...I have a herniated L5/S1 and feel pain even at the half cobra. Should I continue the exercise or stop? The pain on a scale of 1-10 when I do half cobra is about a 4....not excruciating, but I'm a little concerned that I'm doing more damage.
I also get this problem and have this worry
I have same problem. Try to push your pelvis hard into the floor while length upper body at the same time, it reduces pain. I also found out ELDOA for l5-s1, this stretches better and doesn't cause pain, but very hardcore to do.
Me too.
Try lying very flat at first not stretching up and do it for 15 minutes... Build up gradually over weeks... It really helps. It hurt me at first but just lie very flat at first
Guys do not do that. I fucked my back doing that thing and I have an herniated disk
Isn't this sort of back hyperextension which is bad for your back ? I don't know is hyperextension is good or bad ? If bad how could I fix my back with this position.
My arms are not slanted like yours when I do this, it's vertical straight below my shoulders for 30secs and my lower back hurts when I do it. I've been doing this following an app stretching avatar. So wondered if I was doing it wrong?
Yeah you were. I fucked up my lower back same way
Best video to explain cobra pose. Thnx
My kness hurt when l do this (pressure on knees). What am l doing wrong?🤔
It doesn't seem to stretch my back muscles or do much at all if I'm using my arms - it just kind of kinks my spine in perhaps the wrong place and feels uncomfortable (I have a severely thin L5 disc). If I take my arms away completely and use my back muscles to lift my body up to the half cobra position then I get a good workout with 10 reps or so. Is this a different exercise entirely when I lift using my back muscles? I do get relief from my back pain which seems to stem from overly tight back muscles
Hi Leon, we hear experts all the time cautioning us not to arch the back while doing supine abs exercises, front raises, barbell/dumbbell biceps etc irrespective of whether or not one has back pain. However, this cobra pose does arch the back deliberately and that too for quite a few seconds. Why in most exercise, it is advised even to healthy individuals not to arch and why you have this exercise on this channel. There must be a valid reason. Just want to to know it. Thx in advance
You're right aching back kinda hurt
Should I user my arms or back muscles more
All arms no back
Before my mri I was doing this and it helped my sciatic pain..... but after mri the dr. said I had spinal stenosis and not to do this exercise. The exercises for spinal stenosis are not helping....so now I afraid to do this one but it was helping...can you tell me why...
It's difficult to say. It all depends where you have stenosis. Please see someone in person. Also check out our article on stenosis here: backintelligence.com/lumbar-spinal-stenosis-treatment/
If it hurts my back while doing this. Should I do it?
You should do it as comfortable as possible without any pain
No
hi, the cobra stretch is very painful for me. Should I continue doing it ?
No
No, don't do any exercise that causes pain.
Yoga textbooks 2000yrs old mention this position as "Bhujangasana"
why i have pain on my arms😭
I been on the floor doing this for hours, can't get up
Exercise name- Cobra stretch
Meanwhile me- it should be Caribonara stretch
Is this for height?
Same question
Yes
What?
In greek please 😂😂😂😢
Thanks