Kata mawashi
Jumbi Undō 37¶
1. Name of exercise¶
Kata mawashi undō
(Shoulder rotation exercise)
2. Romaji instruction¶
Hai, shisei o tadashite.
Ryōkata o mawashite.
Ude o ōkiku mawashite.
Mae ni.
Ichi, ni, san, shi, go, roku.
Hantai.
Ichi, ni, san, shi, go, roku.
3. Translation¶
Fix posture.
Rotate the shoulders.
Make large arm circles.
Forward.
One to six.
Reverse.
One to six.
4. Counting¶
Ichi – Ni – San – Shi – Go – Roku
Hantai
Ichi – Ni – San – Shi – Go – Roku
5. Short description¶
The practitioner stands in the same position as before.
Arms move in large circular motions:
- forward and upward
- backward
- down
First forward rotations are performed.
Then hantai is given and movement reverses.
Movement is relaxed and centered in the shoulder joint.
6. Purpose¶
The exercise aims to:
- increase shoulder mobility
- activate scapula and upper back
- prepare arms for striking and blocking
- improve circulation
- reduce injury risk in the rotator cuff