31 – Forward–backward movement with back stretch (Ryōte tsukete se nobashi)¶
Name¶
Ryōte tsukete se nobashi (両手つけて背伸ばし)
Forward–backward movement with back stretch
Romaji instruction¶
Hai, mae ni te tsuite.
Place the hands forward.
Se nobashite.
Stretch the back.
Ichi, ni, san, shi.
Hantai.
Opposite direction.
Ichi, ni, san, shi.
Counting¶
Ichi, ni, san, shi
Hantai
Ichi, ni, san, shi
Description¶
From seiza, the body is brought forward and both hands are placed on the floor.
The body is moved forward and backward with support on the hands and feet.
The movement is initiated from the hips (koshi).
From this position, a rhythmic forward–backward movement is performed:
- forward: the body is brought forward and lowered in a controlled manner
- backward: the hips are moved backward and the back is lengthened
The movement is performed in a controlled manner in time with the count.
Purpose¶
- mobilize the hips and pelvis (koshi)
- activate mobility in the spine
- strengthen the shoulders and arms
- improve coordination
- prepare the body for dynamic load
Technical key points¶
- the movement is driven from the hips
- keep the back long in the backward phase
- maintain control in the shoulders and arms
- avoid collapsing in the shoulders
- even rhythm
- maintain stability in the arms and trunk
- adapt the range of movement to your own control
Comment¶
This exercise marks the transition to dynamic whole-body activation close to the floor.