Prone Cobra

Christine Bickley | Prone Cobra:

"This is a Functional Fitness exercise. The closest Pilates exercise is the Swan Dive. Whilst both exercises have their place, if you choose to do one of these exercises on a regular basis, this is the one I would recommend.

The purpose of the prone cobra is to:

Reduce thoracic kyphosis (upper back rounding) by contracting the back muscles

Reduce round-shouldered posture by contracting the muscles of external rotation at the shoulder girdle

Increase postural strength and endurance in the above areas

The lumbar spine and neck should be stabilized during the exercise so these muscles will benefit from a training effect when the exercise is performed correctly."

Heal that Hunchback

T-Nation.com | Heal that Hunchback!: "Heal that Hunchback!
by Mike Robertson, M.S., C.S.C.S., U.S.A.W.

"Correcting Kyphosis

Have you ever been mistaken for a malformed Parisian who lives in a Cathedral and rings bells? If so, you could suffer from kyphosis. Kyphosis is defined as an exaggerated forward curving of the thoracic portion of the vertebral column. In lay terms it's been called 'hunchback' or 'slumped shoulders.'

Look around your gym (and perhaps in the mirror) and you'll see many weight trainers with this condition. Correcting it could improve your physique, make you stronger, and even decrease your chance of getting an injury. As an added bonus, people won't call you 'Quasi' or Igor, which is always nice!"