40 – Wrist rotation and fist formation (Tekubi undō / Seiken no keisei)
Name
Tekubi undō / Seiken no keisei (手首運動・正拳形成)
Wrist rotation and fist formation
Romaji instruction
Hai, shisei tadashite.
Correct the posture.
Migi sanchin dachi.
Right sanchin.
Kamaete.
Prepare.
Migi tekubi motte.
Hold the right wrist.
Migi ude agete.
Raise the arm.
Tekubi mawashite.
Rotate.
Ichi, ni, san, shi, go, roku, shichi, hachi.
Hantai.
Opposite direction.
Ichi, ni, san, shi, go, roku, shichi, hachi.
Seiken tsukutte.
Form the fist.
Gutto nigitte.
Clench firmly.
Chikara irete.
Tense.
Futte.
Shake.
Hidari.
Left.
(Repeat)
Naore.
Return.
Counting
Ichi, ni, san, shi, go, roku, shichi, hachi
(Performed in both directions on each side)
Description
The starting position is migi sanchin dachi.
One hand grips the wrist (tekubi) of the other hand.
The active arm is raised and the wrist is rotated:
- eight times in one direction
- eight times in the opposite direction
After the rotation, the hand forms seiken:
- the fingers close tightly
- the thumb locks over the index and middle fingers
- the knuckle line faces forward
- the wrist remains straight
The fist is tensed and then released by shaking the hand.
The exercise is repeated on the opposite side.
Purpose
- mobilize the wrist
- strengthen the forearm and grip
- develop correct seiken
- improve stability in strikes
- connect the lower and upper body
Technical key points
- keep the wrist straight
- maintain the correct knuckle line
- alternate tension and relaxation
- maintain a stable sanchin base
- rotate with control
- avoid excessive rotation
- work within your own mobility
Comment
The exercise marks the transition to technical activation of striking mechanics.