31 – Forward–back movement with back stretch (Ryōte tsukete se nobashi)
Name
Ryōte tsukete se nobashi (両手つけて背伸ばし)
Forward–back 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 moves forward and both hands are placed on the floor.
The body moves forward and backward with support through the hands and feet.
The movement is initiated from the hips (koshi).
From this position, a rhythmic forward–back movement is performed:
- forward: the body moves forward and lowers with control
- backward: the hips move back and the spine lengthens
The movement is performed with control in time with the count.
Purpose
- mobilize the hips and pelvis (koshi)
- activate spinal mobility
- strengthen the shoulders and arms
- improve coordination
- prepare the body for dynamic loading
Technical key points
- drive the movement from the hips
- keep the back long in the backward phase
- maintain control through the shoulders and arms
- avoid collapsing through the shoulders
- maintain an even rhythm
- keep the arms and trunk stable
- adapt the range of motion to your own control
Comment
The exercise marks the transition to dynamic full-body activation close to the floor.