33 – Side stretch of the upper body (Jōtai sokushin nobashi undō)¶
Name¶
Jōtai sokushin nobashi undō (上体側伸ばし運動)
Side stretch of the upper body
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 is stretched straight upward.
Then an alternating side bend is 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 mobility in lateral bending of the spine
- stretch the side musculature of the trunk
- improve flexibility in the trunk and waist
- open the rib cage
- prepare for rotation and lateral movement
Technical key points¶
- stretch upward before the side bend
- keep the hips stable
- let the movement take place in the trunk
- avoid rotation
- control in the center position
- work within your own mobility
Comment¶
This exercise introduces standing side bending and complements the forward bending in the previous element.