A trainer is working with a client who is performing the floor cobra exercise.

The floor cobra is a corrective and postural exercise designed to strengthen the mid and lower trapezius, rhomboids, and rotator cuff muscles while promoting optimal scapular positioning. According to NASM technique cues, the client should lie prone, arms to the sides with thumbs pointing up, and focus on retracting (pulling together) and depressing (pulling downward) the shoulder blades. This encourages proper scapulothoracic motion and reduces overactivity of the upper trapezius and levator scapulae, which are common in postural distortions like upper crossed syndrome. The cue “relax your glutes” is incorrect here—glutes can remain gently active for pelvic stability. “Point your thumbs down” internally rotates the shoulders, counteracting the corrective intent. “Look up and lift your chest” risks cervical extension and lumbar strain rather than maintaining a neutral spine with scapular control.