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34 – Forward–backward hand movement in forward bend (Zengo shotei undō)

Name

Zengo shotei undō (前後掌底運動)
Forward–backward hand movement in forward bend

Romaji instruction

Hai, heisoku dachi.
Stand in heisoku dachi.

Jōtai mae taoshite.
Bend the upper body forward.

Shotei tsuite.
Palms on the floor.

Zengo ugokashite.
Forward and backward.

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 heisoku dachi.

The upper body bends forward from the hips (koshi) until the hands reach the floor. The legs remain as straight as control allows, and the back remains long.

The palms are placed on the floor.

A rhythmic movement is then performed:

  • the hands move forward
  • the hands move back toward the feet

The movement takes place through the shoulders and upper body while the hips remain relatively stable.

Purpose

  • increase mobility in the hamstrings and lower back
  • mobilize the hips and pelvis
  • activate the shoulders and arms
  • improve mobility in the posterior chain
  • prepare the body for bending and balance

Technical key points

  • bend from the hips (koshi)
  • keep the legs as straight as control allows
  • keep the back long
  • maintain control in the shoulders
  • even rhythm
  • avoid locking the knees
  • adapt the depth according to mobility

Comment

This exercise combines forward bending with active shoulder movement and deepens the work in the posterior chain.