In this post:
Hey it’s Nick Ortego here. I’m going to show you how to do this exercise called the prone Cobra. It’s good for activating muscles in the upper back that retract and depress the scapula keeping
your body and good posture. If you want to improve your posture, or you need better activation in those muscles before your workout give this one a try as a warm-up or as a strength drill. So we’ll start off prone. Lie down on your stomach arms are out to the sides. We’re gonna keep the legs down, lift up chest, lift up the arms, bring the arms down by your side. Turn the thumbs up to the sky with the palms out. So not thumbs up to the sky internally rotating but thumbs up to the sky externally rotating rotating the arms out like this. Lift the chest, lift the head, and keep the chin tucked. Very important that you keep the chin tucked even though the head is lifted, so that we’re not creating tightness and tension in the upper traps. I’m trying to keep length in the back of the neck, activate the shoulder blades, the lower and middle traps. Shoulder blades come back. Continue to breathe, you want to hold those for 10 seconds. A good drill is to try to do or work up to 10 times 10 seconds. Give that a try. You got any benefit from this video leave a comment below. If you’d like to get more content that’s not available on the blog or the regular YouTube channel, then click the link that is connected to this video, and you’ll have a chance to sign up for the Run Better Now VIP club.
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel