Ryote se nobashi
Jumbi Undō 31¶
1. Name of exercise¶
Ryōte tsukete se nobashi (zengo undō)
(Forward–back dynamic spine stretch)
2. Romaji instruction¶
Mae ni te o tsuite.
Se o nobashite.
Ichi, ni, san, shi.
Hantai.
Ichi, ni, san, shi.
3. Translation¶
Place the hands in front.
Stretch the back.
One, two, three, four.
Reverse.
One, two, three, four.
4. Counting¶
Ichi – Ni – San – Shi
Hantai
Ichi – Ni – San – Shi
5. Short description¶
From seiza, the practitioner moves forward and places both hands on the floor.
The legs extend backward, bringing the body into a low position supported by hands and feet.
From this position, a forward–backward movement is performed:
- Forward: arms bend, body lowers and stretches forward
- Backward: arms extend, hips move back, spine lengthens
The movement is performed four times, then repeated after hantai.
The exercise is controlled and rhythmic, engaging hips, spine, shoulders, and core.
6. Purpose¶
The exercise aims to:
- mobilize the hips and pelvis (koshi)
- activate spinal flexibility
- strengthen shoulders and arms
- improve coordination between core, arms, and legs
- prepare the body for bodyweight exercises
This exercise marks the transition into full-body activation.
Comments¶
1. Romaji
Ryōte tsukete is more appropriate than ryōken, since the hands (not fists) are placed on the floor.
2. Structure
This exercise introduces ground-based dynamic movement, typical in Kyokushin warm-ups.