Sphinx Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Rectus Abdominis
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Back Sphinx Stretch, Cobra Pose Variation
Visualised Target Muscle Groups
Front
Back
How to: Sphinx
- Lie flat on your stomach with your legs extended behind you.
- Place your palms flat on the floor beneath your shoulders.
- As you inhale, slowly lift your upper body while keeping your hips and legs grounded.
- Hold the position for 15-30 seconds while breathing steadily.
- Exhale as you gently lower your upper body back to the floor.
Common Mistakes
- Lifting the pelvis off the ground instead of keeping it pressed down.
- Overextending the neck by looking too far up.
Modifications
- Place a cushion under your stomach for additional comfort.
- Perform the stretch with bent elbows if experiencing discomfort.
Tips
- Keep your pelvis pressed into the ground.
- Engage your core throughout the stretch to prevent straining your back.
- Breathe deeply as you hold the position to enhance the stretch.
Sphinx Alternatives
Tags
back
stretching
Erector Spinae
beginner
flexibility
core
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