34 Zengo shotei undō¶
Name¶
Romaji:
Zengo shotei undō
Japanese:
前後掌底運動
English:
Forward–back palm movement in forward bend
Romaji instructions¶
Heisoku dachi ni tatte.
(Stand in heisoku dachi.)
Jōtai o mae ni taoshite.
(Bend forward.)
Shotei de yuka ni sawatte.
(Touch the floor with the palms.)
Zengo ni ugokashite.
(Move forward and backward.)
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju.
Count¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju
Description¶
From heisoku dachi, the torso bends forward.
Hands reach the floor.
A rhythmic forward–back movement of the hands is performed.
The hips remain relatively stable while movement occurs in the shoulders and upper body.
Purpose¶
- increase hamstring and lower back flexibility
- mobilize hips
- activate shoulders
- improve posterior chain mobility
- prepare for dynamic movement
Key technical points¶
- hinge from hips
- keep legs extended
- control shoulder movement
- smooth rhythm
Safety¶
- avoid locking knees
- move in control
- adjust depth
Comment¶
Combines forward bending with active shoulder mobility.