Nine Ghosts Drawing Swords
Combines shoulder positioning with controlled rotational alignment and mindful breathing.
Full BodyBeginnerMobilityRotation
At a glance
| Muscles worked | Primary: shoulders, upper back & trunk rotators. Secondary: hips and core |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Mobility · Rotation |
| Sets & reps | 1 sets × 60s |
| Estimated calories burned | ~6 kcal |
| Equipment | None needed |
How to do it
- Establish a stable standing position.
- Move into the traditional drawing-sword posture with controlled shoulder and trunk rotation.
- Keep the pelvis relatively stable while the upper body organizes around the posture.
- Hold the end position without forcing the range.
- Breathe steadily, then change sides as prescribed.
Coaching tips
Benefits
Combines shoulder positioning with controlled rotational alignment and mindful breathing.
Common mistakes
Avoid forcing spinal rotation, moving the knees excessively or pulling the shoulder into pain.
Make it harder
Increase the controlled range or hold time without sacrificing alignment.
Make it easier
Use a smaller rotation and shorter hold.
Breathing
Exhale gently into the rotation and continue breathing without strain.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore full body exercises
Wei Tuo Presenting the Pestle I
Beginner · 1 sets × 60sCable Rotational Shuffle
Beginner · 4 sets × 30sBodyweight Hands and Feet Bridge
Intermediate · 3 sets × 10-12 repsKettlebell Band Rotation with Press
Intermediate · 3 sets × 8-10 each sidePickleball High Knees Warm-up
Beginner · 1 sets × 20sThree Hands Supporting the Sky
Beginner · 1 sets × 60sGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.