Three Hands Supporting the Sky
Promotes overhead shoulder mobility, axial length and stable whole-body alignment.
Full BodyBeginnerMobilityIsometric
At a glance
| Muscles worked | Primary: shoulders, lats & core. Secondary: arms, hips and legs |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Mobility · Isometric |
| Sets & reps | 1 sets × 60s |
| Estimated calories burned | ~7 kcal |
| Equipment | None needed |
How to do it
- Stand tall with feet comfortably grounded.
- Raise the arms into the traditional supporting-the-sky position.
- Lengthen upward through the hands while keeping the shoulders relaxed.
- Keep the ribs and pelvis controlled rather than arching the lower back.
- Hold for the prescribed duration.
Coaching tips
Benefits
Promotes overhead shoulder mobility, axial length and stable whole-body alignment.
Common mistakes
Avoid shrugging, locking the elbows, flaring the ribs or leaning backward.
Make it harder
Increase hold time while maintaining a relaxed neck and steady breath.
Make it easier
Lower the arms slightly or shorten the hold.
Breathing
Inhale gently as you lengthen upward; exhale slowly while maintaining the posture.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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