Cobra Lift

  • Stretches hip flexors and back
  • Improves lower back mobility/flexibility
  • Provides deep pressure proprioceptive input to a number of joints and muscles, which can be calming for children
  • Supports the development of strength in shoulder, arm, wrist and hands, which is important for pre-writing/handwriting and fine motor control.
HANDOUT
PRACTISE JOURNAL
TECHNIQUE VIDEO

Uses

  • This is a great stretch to do just prior to handwriting or other fine motor activities (e.g. using cutlery, doing up buttons, tying shoelaces, threading beads), because it activates the core and upper limb muscles (shoulder, elbow, wrist, hand and fingers).

Instructions

  1. Lie on your tummy with your forearms on the floor beside your shoulders
  2. Push the tops of your feet into the floor to lift your knees off the floor
  3. Squeeze your elbows into the sides of your body; squeeze your shoulders back and down; and squeeze your tummy muscles
  4. Push your forearms into the floor to lift your chest up and forwards
child_cobra_lift

Watch Points

  • Legs long
  • Neck relaxed
  • Shoulders pulled down and back
  • Elbows close to the body (not pointing outwards)
  • Being gentle.  Don’t push yourself too high or force this backbend. Focus on pushing your chest forward, and allow the lift to come as a natural extension of your spine.

Standing:

  • Stand facing a wall and place your hands on the wall.  Squeeze your elbows into your sides. Press against the wall, pull your shoulder blades down and back, and push your chest out.

Seated:

  • Place your hands behind your head, to keep it supported.  Squeeze your tummy muscles and pull your shoulder blades down and back.  Lean your head and shoulders back slightly and push your chest up towards the sky.