24 Ashikubi mawashi undō¶
Name¶
Romaji:
Ashikubi mawashi undō
Japanese:
足首回し運動
English:
Ankle rotation
Romaji instructions¶
Migi ashi o nobashite.
(Extend the right leg.)
Hidari ashikubi o motte.
(Hold the left ankle.)
Ashikubi o mawashite.
(Rotate the ankle.)
Ichi, ni, san, shi, go, roku, shichi, hachi.
(One to eight.)
Hantai.
(Opposite direction.)
Ichi, ni, san, shi, go, roku, shichi, hachi.
Count¶
Ichi, ni, san, shi, go, roku, shichi, hachi
Hantai
Ichi, ni, san, shi, go, roku, shichi, hachi
Description¶
The practitioner sits with one leg extended and the other bent.
The ankle of the bent leg is held and rotated in a controlled circular motion.
The movement is performed eight times in one direction and then eight times in the opposite direction.
This is the mirrored execution of the previous exercise.
Purpose¶
- mobilize the ankle joint
- improve mobility and circulation
- prepare for load in techniques
- reduce injury risk
Key technical points¶
- slow and controlled rotation
- isolate movement to the ankle
- avoid pulling forcefully
- smooth circular motion
Comment¶
This exercise mirrors the previous one and completes the ankle mobility sequence.