31 Ryōte tsukete se nobashi¶
Name¶
Romaji:
Ryōte tsukete se nobashi (zengo undō)
Japanese:
両手つけて背伸ばし（前後運動）
English:
Forward–back movement with spinal stretch
Romaji instructions¶
Mae ni te o tsuite.
(Place hands forward.)
Se o nobashite.
(Stretch the back.)
Ichi, ni, san, shi.
Hantai.
(Opposite.)
Ichi, ni, san, shi.
Count¶
Ichi, ni, san, shi
Hantai
Ichi, ni, san, shi
Description¶
From seiza, the practitioner places both hands on the floor and extends the legs backward.
The body is supported by hands and feet.
A rhythmic forward–back motion is performed:
- Forward: arms bend and the body moves forward
- Backward: arms extend, hips move back, spine lengthens
Purpose¶
- mobilize hips and pelvis
- activate spinal flexibility
- strengthen shoulders and arms
- improve coordination
- prepare for dynamic movement
Key technical points¶
- movement initiated from hips
- keep spine long
- controlled shoulders
- smooth rhythm
Safety¶
- avoid collapsing in shoulders
- maintain stability
- adjust range if needed
Comment¶
This exercise transitions into dynamic full-body activation close to the ground.