37 – Shoulder rotations with circling arms (Kata mawashi undō)
Name
Kata mawashi undō (肩回し運動)
Shoulder rotations with circling arms
Romaji instruction
Hai, shisei tadashite.
Correct the posture.
Ryōkata mawashite.
Rotate the shoulders.
Ude ōkiku mawashite.
Circle the arms widely.
Mae.
Forward.
Ichi, ni, san, shi, go, roku.
Hantai.
Opposite direction.
Ichi, ni, san, shi, go, roku.
Counting
Ichi, ni, san, shi, go, roku
Hantai
Ichi, ni, san, shi, go, roku
Description
The starting position is standing with an upright posture.
The arms are raised and perform large circular movements through the shoulder joints.
The movement follows a continuous circle:
- the arms move forward and upward
- continue backward
- and then downward
The rotations are first performed forward.
After six repetitions, the command hantai is given and the movement is performed in the opposite direction.
The arms remain relaxed and the movement occurs primarily through the shoulder joints.
Purpose
- increase shoulder-joint mobility
- activate the shoulder blades and upper back
- prepare the arms for strikes and blocks
- improve circulation in the shoulders
Technical key points
- use large circles
- keep the arms relaxed
- move from the shoulder joints
- maintain an even rhythm
- avoid tensing the neck
- adapt the size of the circle to your mobility
Comment
The exercise isolates the shoulder joints and prepares the body for striking techniques.