Cobra Exercise


The Cobra Exercise stretches the front of your torso, helps to improve your spine mobility, and reduces stiffness in your lower and middle back. The Cobra Exercise forms part of the Golf Mobility series of innovative and dynamic exercises that will help to improve your joint and muscle mobility, improving your range of motion while increasing functional strength within the entire range of that motion – thus helping to prevent injuries and building the foundation for a consistent, accurate, and powerful golf swing.


  • Lie on your front with your hands placed on the floor outside of your shoulders.
  • Keep your shoulders in good posture (don’t shrug) and your pelvis on the floor.
  • With your hands pushing on the ground, gently lift yourself so that the chest and head are pointing forward.
  • Raise your upper body only as far as is comfortable for your back.
  • Hold for a few seconds, then slowly return to the start position.
  • Repeat for the desired number of repetitions.

This exercise must be performed within tolerance.  Never attempt to press up beyond your ability or to the point of pain.


If the cobra causes you any pain, or if you have limited mobility in your spine, then perform the same exercise but push up onto your forearms.  This requires less spinal motion and will be easier to perform.

How Will It Benefit Your Golf Swing?

The cobra is great for keeping your spine mobile and helping to reduce stiffness in your lower and middle back.

Spine mobility is vital for a good golf swing.  It enables you to maintain proper posture throughout the swing, and to rotate your body safely and efficiently.  The cobra is especially good for helping you to avoid rounding in your middle back. Developing poor posture or stiffness in your back will reduce your ability to rotate properly and will alter your swing mechanics, leading to faulty swing patterns and increased risk of injury. For more information on the perfect golf posture, see Golf Swing 101 – Setup: Basic Posture and Golf Swing 103 – Setup: The Perfect Golf Spine Angle.

Target Muscles

This exercise mainly involves your erector spinae and rectus abdominis.

If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.

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Golf Performance Programmes – the most effective golf-specific fitness regimens on the planet, guaranteed to make you a better golfer! There are a number of other golf-specific mobility exercises in the Golf Loopy Train like a Champion System.   Introduction to the Swing like a Champion System. Golf Swing 101 – Setup: Basic Posture. Golf Swing 103 – Setup: The Perfect Golf Spine Angle. Golf Anatomy and Kinesiology, a collection of articles describing the roles of the muscles involved in the golf swing.   » Train like a Champion home page. » Swing like a Champion Home Page.

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