33 – Upper-body side stretch (Jōtai sokushin nobashi undō)
Name
Jōtai sokushin nobashi undō (上体側伸ばし運動)
Upper-body side stretch
Romaji instruction
Hai, ue ni nobite.
Stretch upward.
Te kumande.
Interlace the hands.
Atama no ue.
Above the head.
Sayū nobashite.
Right and left.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Counting
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Description
The starting position is musubi dachi or a natural standing position.
The arms are raised above the head and the hands are interlaced. The arms remain extended.
First, the body stretches straight upward.
Then alternating side bends are performed:
- lean to one side
- return to the center
- lean to the other side
The movement is initiated from the trunk while the hips remain stable.
Purpose
- increase lateral spinal mobility
- stretch the lateral trunk muscles
- improve flexibility in the trunk and waist
- open the rib cage
- prepare for rotation and lateral movement
Technical key points
- stretch upward before bending sideways
- keep the hips stable
- let the movement occur through the trunk
- avoid rotation
- maintain control in the center position
- work within your own mobility
Comment
The exercise introduces standing side bending and complements the forward bend in the previous movement.