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 – repeat 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 extends.
The bent leg carries the body weight while the other leg remains straight.
On the extended leg, the foot is successively rotated through three positions:
- sokutō – outer edge of the foot on the floor
- teisoku – sole of the foot on the floor
- kakato – heel on the floor with the toes pointing upward
Each position is held for three counts while the hips remain low.
After the sequence, change sides.
Purpose
- increase mobility in the hips and inner thighs
- prepare for kicks
- develop control in a low position
- improve lateral stability
Technical key points
- keep the hips low throughout the movement
- the bent leg carries the weight
- clearly rotate the foot
- maintain control in each position
- keep the upper body stable
Comment
The exercise combines a side stretch with foot positions and prepares the body for kicks.