38 – Neck mobilization (Kubi undō)¶
Name¶
Kubi undō (首運動)
Neck mobilization
Romaji instruction¶
Hai, shisei tadashite.
Correct your posture.
Obi no yoko motte.
Hold the belt at the sides.
Zengo.
Forward and backward.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Sayū.
Right and left.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Hineri.
Rotation.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Mawashite.
Circle.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Hantai.
Opposite direction.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Counting¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
(Repeated for each part)
Description¶
The starting position is shizen tai or hachiji dachi.
The hands are held at obi no yoko to stabilize the body.
The exercise is performed in four steps:
-
zengo (forward–backward)
the head is moved forward and backward in a controlled manner -
sayū (side bending)
the head is bent to the right and left -
hineri (rotation)
the head is turned to the right and left -
mawashi (circling)
the head is rotated in a circle, then in the opposite direction
All movements are performed slowly and in a controlled manner.
Purpose¶
- increase mobility in the joints of the neck
- activate the stabilizing muscles
- reduce tension
- improve posture
- prepare the body for movement
Technical key points¶
- small and controlled movements
- relaxed neck
- neutral posture
- even rhythm
- avoid large or fast movements
- stop if pain or dizziness occurs
Comment¶
This exercise concludes the mobilization of the spine by including the cervical spine.