Written by 2 Athletes
Exercise Ball Cobra Basics
Primary Muscles Worked: Lower Trapezius and Middle Trapezius
Synergist Muscles: Erector Spinae
How To Perform The Exercise Ball Cobra
- Place you hips just below the top of the physioball and extend your legs back so that they are fully extended with your toes on the ground.
- Allow your upper body to hang over the ball with your arms to the side of your body and in line with your back.
- Turn your palms to the floor and move your arms 45-degrees away from the mid-line of your body.
- Lift your upper back up until it forms a straight line with your lower body. You should keep your arms in line with the sides of your body at the same 45-degree angle.
- Squeeze your shoulder blades as far together and downward as you can.
- Hold this "cobra" position for at least 15 to 20 seconds and then relax.
- Repeat as needed.
Exercise Ball Cobra Tips
- Never bring your back higher than in-line with your lower body when performing this exercise. Doing so will dramatically increase the downward force on your lower spine in a negative manner.
- Make sure you keep you head in a neutral position throughout the lift be keeping your head titled so that your neck stays in a straight line with your upper back.
Exercise Ball Cobra and Sports Application
The exercise ball cobra is a progression up from the floor based cobra version. The exercise ball cobra increases the challenge of the lower back to hold and stabilize while you work the often underdeveloped middle and lower trap muscles. Restoring the balance to these muscles will improve mobility, coordination, and strength of your shoulder which is crucial for sports that require rackets or overhead throwing motions.