33 Jōtai sokushin nobashi undō¶
Name¶
Romaji:
Jōtai sokushin nobashi undō
Japanese:
上体側伸ばし運動
English:
Lateral stretch of the upper body
Romaji instructions¶
Ue ni nobite.
(Stretch upward.)
Atama no ue de te o kumande.
(Interlock hands above the head.)
Sayū ni nobashite.
(Stretch left and right.)
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju.
Count¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju
Description¶
Starting from a standing position.
Arms are raised overhead and hands interlocked.
The body stretches upward first.
Then a side-to-side bending movement is performed:
- bend to one side
- return to center
- bend to the other side
Hips remain stable.
Purpose¶
- increase lateral spinal mobility
- stretch lateral trunk muscles
- improve flexibility of torso
- open chest
- prepare for rotational movement
Key technical points¶
- extend upward first
- stable hips
- movement from the trunk
- controlled return
Safety¶
- avoid collapsing sideways
- control the movement
- adjust range if needed
Comment¶
This exercise introduces lateral movement in standing posture.