Floor Cobra (holding)
Dallas Personal Trainer - A favorite of Dallas Personal Trainers who are certified by the NASM (National Academy of Sports Medicine). This exercise is very effective for improving the posture of the upper back and for strengthening and creating muscle definition in the rear shoulder girdle and upper back area.
Lay face down on the floor and extend your arms out to the front and your legs to the back (like superman flying). Lift your legs without bending your knees, by contracting your glutes (rear end). If you cannot lift them, that’s fine, just contract your glutes and attempt to lift them. Over time the glute muscles will get stronger and you will able to lift the legs off of the ground. Keeping your chin down, pull your arms back towards the sides of your body with your palms facing forward and your arms locked at the elbows. Pull your shoulder blades down and back as far as possible, but do not allow your shoulders to shrug. Rather, pull your shoulders away from your head (un-shrug them), and contract your back muscles by squeezing your arms back as far as possible and turning your palms face forward and up as much as possible. Focus on this turn of the palms and strive to improve your ability to rotate your hands further and further over time.
Once you have pulled your shoulder blades down and back as far as possible, hold this position tightly for as long as is prescribed by your workout program. Make sure to keep your shoulder blades pulled down and back the entire time and do not allow your shoulders to shrug at all.
As always, we do not recommend performing any exercise without the supervision of a highly qualified Dallas personal trainer. This exercise description is for informational purposes only. Consult your doctor before attempting any workout program or attempting this exercise or any other exercise on this website.
Lay face down on the floor and extend your arms out to the front and your legs to the back (like superman flying). Lift your legs without bending your knees, by contracting your glutes (rear end). If you cannot lift them, that’s fine, just contract your glutes and attempt to lift them. Over time the glute muscles will get stronger and you will able to lift the legs off of the ground. Keeping your chin down, pull your arms back towards the sides of your body with your palms facing forward and your arms locked at the elbows. Pull your shoulder blades down and back as far as possible, but do not allow your shoulders to shrug. Rather, pull your shoulders away from your head (un-shrug them), and contract your back muscles by squeezing your arms back as far as possible and turning your palms face forward and up as much as possible. Focus on this turn of the palms and strive to improve your ability to rotate your hands further and further over time.
Once you have pulled your shoulder blades down and back as far as possible, hold this position tightly for as long as is prescribed by your workout program. Make sure to keep your shoulder blades pulled down and back the entire time and do not allow your shoulders to shrug at all.
As always, we do not recommend performing any exercise without the supervision of a highly qualified Dallas personal trainer. This exercise description is for informational purposes only. Consult your doctor before attempting any workout program or attempting this exercise or any other exercise on this website.