38 – Neck mobilization (Kubi undō)

Name

Kubi undō (首運動)
Neck mobilization

Romaji instruction

Hai, shisei tadashite.
Correct the posture.

Obi no yoko motte.
Hold the sides of the belt.

Zengo.
Forward and back.

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 movement)

Description

The starting position is shizen tai or hachiji dachi.

The hands hold obi no yoko to stabilize the body.

The exercise is performed in four stages:

1. zengo (forward–back)
   the head moves forward and backward with control

2. sayū (side bending)
   the head bends to the right and left

3. hineri (rotation)
   the head turns to the right and left

4. mawashi (circling)
   the head moves in a circle and then in the opposite direction

All movements are performed slowly and with control.

Purpose

• increase mobility in the neck joints
• activate stabilizing muscles
• reduce tension
• improve posture
• prepare the body for movement

Technical key points

• use small and controlled movements
• keep the neck relaxed
• maintain neutral posture
• keep an even rhythm
• avoid large or fast movements
• stop if there is pain or dizziness

Comment

The exercise completes spinal mobilization by including the cervical spine.