Kubi undō
Jumbi Undō 38¶
1. Name of exercise¶
Kubi undō (zengo → sayū → hineri → mawashi)
(Neck mobility sequence)
2. Romaji instruction¶
Hai, shisei o tadashite.
Hai, obi no yoko o motte.
Kubi o zengo ni ugokashite.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Hai, sayū.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Hai, kubi o sayū ni hineru.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Hai, kubi o mawashite.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Hai, hantai.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
3. Translation¶
Fix posture.
Hold the belt sides.
Move the neck forward and backward.
One to ten.
Side to side.
One to ten.
Rotate left and right.
One to ten.
Circle the neck.
One to ten.
Reverse.
One to ten.
4. Counting¶
Ichi – Ni – San – Shi – Go – Roku – Shichi – Hachi – Kyū – Jū
5. Short description¶
The practitioner stands upright in a relaxed stance.
Hands are placed on the belt to stabilize the body.
The neck is mobilized in four steps:
- Forward–backward
- Side bending
- Rotation
- Circular movement
Then reversed.
All movements are slow and controlled.
6. Purpose¶
The exercise aims to:
- increase cervical mobility
- activate stabilizing muscles
- reduce tension
- improve posture
- prepare for movement and orientation