13 – Upper-body rotation (Jōtai kaiten undō)
Name
Jōtai kaiten undō (上体回転運動)
Upper-body rotation
Romaji instruction
Hai, jōtai, ōkiku mawashite.
Rotate the upper body in a large circle.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Counting
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Description
The practitioner stands in a wide position with one leg bent and the other extended, as in shinkyaku.
The upper body rotates in a large circle from the bent side, down toward the extended leg and then back upward.
The movement is continuous and performed at an even pace.
The arms follow the movement naturally.
After a number of repetitions, change sides.
Purpose
- increase mobility in the spine and hips
- improve trunk rotation
- stretch the hips and hamstrings
- prepare for rotation in techniques
Technical key points
- use a large, continuous movement
- initiate the rotation from the trunk
- follow the movement with the entire upper body
- work in a controlled and rhythmic manner
Comment
The exercise develops body rotation and prepares for technical movements.