Cow Face Pose Elevator

All-Levels
Written By Danielle Enos (Dani Winks)

Flexopedia > Shoulders

Cow Face Pose Elevator

Muscle Group(s) Stretched: Shoulders (shoulder extension, shoulder flexion, shoulder external rotation, shoulder internal rotation)

Muscle Group(s) Strengthened: Triceps, shoulder external and internal rotators

Type of Stretch: Active Static

Difficulty: All-Levels

Suggested Prerequisites: none

This active variation of cow face pose (sometimes referred to as “the towel stretch” due to the common modification of holding onto a towel or a strap between the hands) can help strengthen our muscles to support being able to stretch deeper in this position.

How To

Step 1

Start holding a strap in your right hand. Reach the right arm overhead, and bend the elbow to dangle the strap down your back. Reach your left hand behind your back to grab the strap. Work both hands in as close as you can to each other. This is your Cow Face pose.

Step 2

First we’ll activate the top arm: with both hands firmly grasping the strap, pull the top arm up towards the ceiling, letting the bottom fist “ride an elevator” up your back as high as you can pull it - this should feel like a stretch through the front or the top of the left shoulder (and a tricep contraction in the right arm). Hold this position for 10 seconds, then relax.

Step 3

Then we’ll activate the bottom arm: still keeping both hands gripping the strap, pull the bottom fist down to the floor, letting the top fist “ride the elevator” down your back, using the bottom arm to pull the top fist as far down your back as you can. This should feel like a stretch in the right tricep, or lats (outer armpit area), and a tricep contraction in the left arm. Hold for 10 seconds, then relax.

Step 4

Repeat the same “elevator” lift and lower with the other arm on top.

Modifications

Need to make it easier?

Start with your hands farther apart on the strap.

Want to make it harder?

Bring your hands closer together.

Use a stiffer strap (or one with no stretch).

Instead of keeping your hands flush against your back, try to float your hands away from your back as you pull, so there’s a little bit of space between your fists and your spine (make sure this comes from your arms rotating and not your back arching!)

 
 
Danielle Enos (Dani Winks)

Dani is a Minneapolis-based flexibility coach and professional contortionist who loves sharing her enthusiasm for flexibility training with the world.

https://www.daniwinksflexibility.com
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