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Shinkyaku undo

Jumbi Undō 12

1. Name of exercise

Shinkyaku no undō
(Front leg stretch / side stretch with foot rotation)

2. Romaji instruction

Hai, shinkyaku desu.

Ichi, ni, san.
Ni, ni, san.
San, ni, san.
Shi, ni, san.

Hantai.

Ichi, ni, san.
Ni, ni, san.
San, ni, san.
Shi, ni, san.

3. Translation

Side stretch.

One, two, three.
Two, two, three.
Three, two, three.
Four, two, three.

Opposite side.

One, two, three.
Two, two, three.
Three, two, three.
Four, two, three.

4. Counting

Ichi, ni, san
Ni, ni, san
San, ni, san
Shi, ni, san

(The same counting is repeated on the other side)

5. Short description

The practitioner stands with the legs widely spread. The body lowers toward one side so that one leg bends while the other extends sideways.

In the first position the right leg extends sideways while the left knee bends. The foot of the extended leg first rests on sokutō (the outer edge of the foot). The body lowers into a deep lateral position to stretch the inner thigh.

The foot is then gradually rotated while the hips remain low:

  1. Sokutō – outer edge of the foot on the floor
  2. Teisoku – sole of the foot on the floor
  3. Kakato – heel on the floor with toes pointing upward

Each position is held for three counts while the body continues to lower and the hips rotate to deepen the stretch.

After the third position the command hantai is given and the sequence is performed on the opposite side.

The hands are usually placed on the thigh or hip to stabilize the body during the movement.

6. Purpose

The purpose of the exercise is to:

  • increase flexibility in the adductors and hip joint
  • prepare the legs for high kicks and wide stances
  • train hip rotation and body control in a low position
  • strengthen stability in lateral stances

By rotating the foot between sokutō, teisoku, and kakato, the stretch shifts across different muscles and tendons in the leg.

This exercise therefore acts as a transition from joint mobilization to deeper dynamic stretching, preparing the body for techniques requiring greater hip mobility.

Comments

1. Romaji

The expression shinkyaku desu is sometimes used in dojo when introducing the exercise, though often the counting begins immediately after the position is taken.

2. Terminology

The terms sokutō, teisoku, and kakato describe different parts of the foot and are commonly used in Kyokushin terminology for both stances and striking surfaces.