Prone Cobra

The Prone Cobra is an early phase Strength exercise used to improve activity of the Middle and Lower Trapezius fibres. This exercise typically utilises an isometric Muscle Contraction and bodyweight. Given the low intensity, Range of Motion and Muscles involved, this exercise may be relevant in the early phase of treatment for pathologies such as Subacromial Impingement , Glenohumeral Instability , Rotator Cuff pathology and lower back Pain .

Involved Muscles

• Erector Spinae

• Rhomboids

• Middle and Lower Trapezius

• Posterior Deltoid

• Rotator Cuff

• Gluteus Maximus

• Core

• Latissimus Dorsi

Procedure

Starting Position:

• Patient lies prone with arms straightened by side in slight GH Joint - Abduction and full Elbow - Supination

The Prone Cobra is then performed through a combination of Thoracic - Extension and GH Joint - Extension , lifting the Chest and arms off the ground. Compensation of excessive Lumbar - Extension should be avoided by maintaining adequate Core engagement.

Variation

• Partner Resistance - the Prone Cobra can be progressed through a partner manually adding resistance at the Scapula e in an anterosuperior direction (SOURCE-1)

Cluster

Regression

The following exercises can be used as a regression if Prone Cobra exceeds the capacity of the patient:

• Scapular Pinches - bodyweight Scapulothoracic Joint - Retraction exercise

• Banded Unilateral Lat Activations - activate lat, posteroinferior drawer on Humerus

• Band Pull-Apart - basic isotonic exercise for Scapular Retractors

Progression

The following exercises can be used as a progression to Prone Cobra once exercise proficiency is achieved:

• Circumduction Row - isotonic exercise with variable load used to emphasise mid-to-lower Trapezius

• Inverted Rows - rudimentary isotonic horizontal pull exercise that utilises bodyweight

• Seated Row - rudimentary weighted isotonic horizontal pull movement

• One Arm Row - unilateral DB version of Seated Row

• DB Back Fly - unilateral DB Scapulothoracic Joint - Retraction exercise that emphasises straight arm strength

• Lat Pulldown - rudimentary weighted isotonic vertical pull movement with a high range of motion

References

1. Abd Elhamed, H. B., Koura, G. M., Hamada, H. A., & Mohamed, Y. (2018). Effect of strengthening lower trapezius muscle on scapular tipping in patients with diabetic frozen shoulder: A randomized controlled study. Biomedical Research, 29(3), 442–447. https://doi.org/10.4066/biomedicalresearch.29-17-2367