Full cobra stretch, follow these steps :
- Follow the same steps of half cobra stretch above.
- Then straighten your elbows gradually while you raise your back, but keep your lower back and pelvis and hip muscle relaxed.
- Keep raising your back until you reach the full extension of both elbows as much as you can until reach the full stretch of the spine you can tolerate.
- While you raise your shoulders, keep your concentration on lower and middle back and press your shoulder blades into your upper back.
- Hold your head at upright and the gaze forward during doing the exercise.
But for those who are doing cobra stretch for the first time (beginners) or having neck pain, they should keep their head leaning forward a little bit and the gaze a little bit to the ground.
But for those with more flexibility can bring their gaze to the sky.
- At the top hold your back stretched for 30 seconds or count to 30.
- Then lower your back down slowly while you exhale your breath out.
- Repeat stretch for 3 to 5 times at each round, and from 1 to 2 times a day.
