Exercise
ALTERNATING ARM COBRA
Stand
Squat
Form cues
The lift comes from thoracic extension, not from pushing with the arms
Squeeze the glutes throughout to protect the lower back
Keep the neck in a neutral position — do not crank it upward
The arm movement is a controlled lateral tap, not a large shoulder swing
Keep the movement slow and deliberate throughout
Instructions
Step-by-step technique
Lie face down on a mat in a prone position with your arms at your sides and palms facing down.
Squeeze your glutes and engage your core to protect the lower back.
Lift your chest off the floor by extending through the thoracic spine.
While holding the chest up, alternately swing one arm to the side and back, then the other.
Keep your arms straight throughout and your chest lifted at all times.
Repeat for the desired number of repetitions on each side.