Full Cobra

Low BackLow Back FlexibilityLumbar FlexibilityLumbar SpineNerveNerve Mobility
Written By David Song

Full Cobra - McKenzie Exercise

This is the Full Cobra, a mid-stage / subacute stage rehabilitative exercise that puts you into passive lumbar extension. The goal of this exercise is to centralize your lumbar discs to reduce sciatica and leg pain. This position is often a position of relief and is generally used on a as-needed basis to help to reduce disc herniation pain. If the full cobra position is intolerable, a regressed option is the Elbow Cobra.

Related Conditions:

  • L4-L5, L5-S1 Lumbar Disc Herniation

  • Sciatica

  • Disc Bulge or Bulging Disc

  • Slipped Disc

  • Prolapsed Disc

  • Herniated Nucleus Palposus (HNP)

Related Exercises

Featured
Standing Dumbbell Hamstring Curl
Knee, Knee Flexion, Knee Flexor, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Dumbbell Foot Strap
Standing Dumbbell Hamstring Curl
Knee, Knee Flexion, Knee Flexor, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Dumbbell Foot Strap
Knee, Knee Flexion, Knee Flexor, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Dumbbell Foot Strap
Externally Rotated Straight Leg Raise
Hip, Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Pectineus, Iliacus, Iliopsoas, Psoas Major
Externally Rotated Straight Leg Raise
Hip, Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Pectineus, Iliacus, Iliopsoas, Psoas Major
Hip, Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Pectineus, Iliacus, Iliopsoas, Psoas Major
Fire Hydrant Circle
Hip, Hip Mobility, Hip Rotation, Hip External Rotation, Hip External Rotator, Hip Internal Rotation, Hip Internal Rotator, Femoroacetabular Joint, Femoroacetabular Joint Capsule
Fire Hydrant Circle
Hip, Hip Mobility, Hip Rotation, Hip External Rotation, Hip External Rotator, Hip Internal Rotation, Hip Internal Rotator, Femoroacetabular Joint, Femoroacetabular Joint Capsule
Hip, Hip Mobility, Hip Rotation, Hip External Rotation, Hip External Rotator, Hip Internal Rotation, Hip Internal Rotator, Femoroacetabular Joint, Femoroacetabular Joint Capsule
Banded Active Dorsiflexion
Ankle Dorsiflexion, Ankle, Ankle Plantarflexors, Calf Stretch, Calf, Calf Strengthening, Calves, Gastrocnemius, Soleus, Achilles, Achilles Tendon
Banded Active Dorsiflexion
Ankle Dorsiflexion, Ankle, Ankle Plantarflexors, Calf Stretch, Calf, Calf Strengthening, Calves, Gastrocnemius, Soleus, Achilles, Achilles Tendon
Ankle Dorsiflexion, Ankle, Ankle Plantarflexors, Calf Stretch, Calf, Calf Strengthening, Calves, Gastrocnemius, Soleus, Achilles, Achilles Tendon
Banded Isometric Ankle Eversion
Ankle, Ankle Eversion, Ankle Everter, Ankle Isometric Exercise, Ankle Stability, Peroneals, Peroneus Brevis, Peroneus Longus, Peroneus Tertius, Fibularis, Fibularis Longus, Fibularis Brevis, Fibularis Tertius
Banded Isometric Ankle Eversion
Ankle, Ankle Eversion, Ankle Everter, Ankle Isometric Exercise, Ankle Stability, Peroneals, Peroneus Brevis, Peroneus Longus, Peroneus Tertius, Fibularis, Fibularis Longus, Fibularis Brevis, Fibularis Tertius
Ankle, Ankle Eversion, Ankle Everter, Ankle Isometric Exercise, Ankle Stability, Peroneals, Peroneus Brevis, Peroneus Longus, Peroneus Tertius, Fibularis, Fibularis Longus, Fibularis Brevis, Fibularis Tertius
Banded Isometric Ankle Inversion
Ankle, Ankle Inversion, Ankle Inverter, Tibialis Anterior, Tibialis Posterior, Flexor Hallucis Longus, Extensor Hallucis Longus, Flexor Digitorum Longus, Soleus, Ankle Stability, Ankle Isometric Exercise
Banded Isometric Ankle Inversion
Ankle, Ankle Inversion, Ankle Inverter, Tibialis Anterior, Tibialis Posterior, Flexor Hallucis Longus, Extensor Hallucis Longus, Flexor Digitorum Longus, Soleus, Ankle Stability, Ankle Isometric Exercise
Ankle, Ankle Inversion, Ankle Inverter, Tibialis Anterior, Tibialis Posterior, Flexor Hallucis Longus, Extensor Hallucis Longus, Flexor Digitorum Longus, Soleus, Ankle Stability, Ankle Isometric Exercise
Ankle ABC’s
Ankle, Ankle Range of Motion, Calves, Calf, Gastrocnemius, Soleus, Tibialis Anterior, Tibialis Posterior, Peroneals, Peroneus Brevis, Peroneus Longus, Peroneus Tertius, Fibularis Brevis, Fibularis Longus, Fibularis Tertius
Ankle ABC’s
Ankle, Ankle Range of Motion, Calves, Calf, Gastrocnemius, Soleus, Tibialis Anterior, Tibialis Posterior, Peroneals, Peroneus Brevis, Peroneus Longus, Peroneus Tertius, Fibularis Brevis, Fibularis Longus, Fibularis Tertius
Ankle, Ankle Range of Motion, Calves, Calf, Gastrocnemius, Soleus, Tibialis Anterior, Tibialis Posterior, Peroneals, Peroneus Brevis, Peroneus Longus, Peroneus Tertius, Fibularis Brevis, Fibularis Longus, Fibularis Tertius
Dumbbell Leg Extension
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Patellar Tendon, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Vastus Medialis Oblique, Dumbbell Foot Strap
Dumbbell Leg Extension
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Patellar Tendon, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Vastus Medialis Oblique, Dumbbell Foot Strap
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Patellar Tendon, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Vastus Medialis Oblique, Dumbbell Foot Strap
Supine Dumbbell Leg Extension
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Patellar Tendon, Quadriceps Tendon, Dumbbell Foot Strap
Supine Dumbbell Leg Extension
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Patellar Tendon, Quadriceps Tendon, Dumbbell Foot Strap
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Patellar Tendon, Quadriceps Tendon, Dumbbell Foot Strap
Dumbbell Prone Hamstring Curl
Knee, Knee Flexor, Knee Flexion, Knee Strengthening, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Dumbbell Foot Strap
Dumbbell Prone Hamstring Curl
Knee, Knee Flexor, Knee Flexion, Knee Strengthening, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Dumbbell Foot Strap
Knee, Knee Flexor, Knee Flexion, Knee Strengthening, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Dumbbell Foot Strap
David Song
Previous

Sphinx Rotation
Next

Elbow Cobra / Baby Cobra