In this video we're going to do the Cobra position taken from yoga exercises. This is a great position to do for lower back pain especially but it can also be good for upper back pain. I'm gonna start by laying down in your stomach. Always start by taking a few deep breaths in every position that you do. When you're ready, bring your hands by your sides, right side your chest area and lift yourself up. looking straight forward.

Some people find it more comfortable to have their toes on the floor. Some people find it more comfortable to point their toes backwards. Whatever is good for you doesn't really matter. But during this exercise, you want to make sure sure that you're working with your arms and not with your back, let the back be passive as you're doing this exercise. Do it three times, each time taking a deep breath in each position. Now if this is a bit tough for you, and you feel your back, stretching out to the point of pain, you can do an easier version of this exercise.

Instead of pushing yourself up with your hands, you can lay on your elbows on your forearms, putting yourself up just a little bit less. With this position, too, it's very important to make sure that you're taking deep breaths with each transition. You can do it three times. They'll take you about 30 seconds to do. It's good to be consistent with this one so that you can see the daily or weekly changes of how far your stretch goes each time you do it. You finish this up by stretching with your hands forward, sitting back on your legs, take a few deep breaths there.

And you're all done. This is the Cobra position.