How to Use the Snake Stretch to Get a More Flexible Back

Whatever you do to keep fit and have fun, nothing cramps your style as much as a tight, stiff back. From tennis and golf to ballet, poor back mobility will likely hurt your performance and increase your risk of injury. Make the snake stretch -- what yoga gurus refer to as Cobra Pose -- your go-to exercise for increasing flexibility in your spine. If you frequently experience neck or back pain, ask your doctor or physical therapist about the advisability of particular stretches, including the snake stretch.

  1. Get It Right

    • You'll get more from Cobra if you're strict about form. Lying on your stomach, press your palms into the floor with your thumbs directly under your shoulders. Extend your legs behind you with the tops of your feet resting comfortably on the floor. Tighten your buttocks slightly and press your hips toward the floor as you slowly lift your chest. Your elbows should be slightly bent and tucked close to your body. Keeping the top of your head over your spine and your eyes directed forward, pull your shoulders down and slightly back to open your chest. Hold the stretch for up to 30 seconds. Slowly return to the start position, lengthening your spine as your chest lowers to the floor.

    Avoid Pitfalls

    • Avoid the pitfalls that can inhibit or undermine the effectiveness of your stretch. Don't attempt Cobra when your muscles are cold. Do five minutes of light cardio activity before you hit the floor. Better yet, stretch after a vigorous training session when your muscles are warm and supple. When you move into the snake position, avoid shrugging your shoulders, which leads to pinching, shortening and bunching up of your upper-back muscles. Instead, keep plenty of space between your ears and shoulders, allowing your neck and upper back to lengthen. Don't thrust your rib cage forward, force your upper back to arch or jerk your head suddenly; such movements cause your muscles to contract and tighten rather than lengthen and loosen. Don't hold your breath or let tension build up in your jaw or neck. Breathing at regular intervals will help your muscles relax so you can move into a deeper, more effective stretch position.

    Combine and Progress

    • Once you're proficient in Cobra, combine it with other stretches or take it to the next level. Cobra and Child's Pose complement each other beautifully and moving smoothly between the two stretches is an efficient way to improve overall mobility. After holding Cobra, sit back on your heels and relax into Child's Pose, letting your spine round forward. Hold for 30 seconds, then slowly shift back into Cobra. You can increase the intensity of Cobra by increasing the extent of your back bend. Position your hands in front of your shoulders, straighten your elbows and direct your chest toward the ceiling. Or take it a level higher by moving into Upward-Facing Dog, a related but more advanced stretch that involves raising the hips and pelvis off the floor.

    Do It Often

    • You'll see greater flexibility gains from Cobra if you perform the stretch daily. If you do it regularly and consistently, over time you'll enjoy a looser, more functionally healthy spine. As a bonus, you'll also loosen up your chest, shoulders and abdominal area, strengthen the muscles of your back and firm up your buttocks. Cobra can help relieve stress and fatigue, make breathing easier and counteract the negative postural effects of hunching over your desk at work. That's a lot of bang for your buck.