12 – Side stretch with leg rotation (Shinkyaku undō)¶
Name¶
Shinkyaku undō (伸脚運動)
Side stretch with leg rotation
Romaji instruction¶
Hai, shinkyaku.
Side stretch.
Ichi, ni, san
Ni, san, shi
San, ni, san
Shi, ni, san
Hantai.
Opposite side.
Ichi, ni, san
Ni, san, shi
San, ni, san
Shi, ni, san
Counting¶
Ichi, ni, san
Ni, san, shi
San, ni, san
Shi, ni, san
(Hantai – repeated on the other side)
Description¶
The practitioner stands with the legs wide apart and lowers the body toward one side so that one leg bends while the other is extended.
The bent leg bears the body weight, while the other leg remains straight.
On the extended leg, the foot is rotated progressively through three positions:
- sokutō – the outer edge of the foot on the floor
- teisoku – the sole of the foot on the floor
- kakato – the heel on the floor with the toes raised upward
Each position is held for three counts while the hip remains low.
After the sequence, the side is changed.
Purpose¶
- increase mobility in the hip and inner thigh
- prepare for kicks
- develop control in a low position
- improve lateral stability
Technical key points¶
- keep the hip low throughout the movement
- the bent leg bears the weight
- clear rotation of the foot
- control in each position
- stable upper body
Comment¶
This exercise combines side stretching with foot positions and prepares the body for kicks.