31 – Forward–Backward Movement with Back Stretch (Ryōte tsukete se nobashi)¶
Name¶
Ryōte tsukete se nobashi (両手つけて背伸ばし)
Forward–backward movement with back stretch
Instructions (Romaji)¶
Hai, mae ni te tsuite.
Place the hands forward.
Se nobashite.
Extend the back.
Ichi, ni, san, shi.
Hantai.
Opposite direction.
Ichi, ni, san, shi.
Counting¶
Ichi, ni, san, shi
Hantai
Ichi, ni, san, shi
Description¶
From seiza, the body moves forward and both hands are placed on the floor.
The body then moves forward and backward with support on the hands and feet.
The movement is initiated from the hips (koshi).
From this position, a rhythmic forward–backward motion is performed:
- Forward: the body moves forward and lowers in a controlled manner
- Backward: the hips move back and the spine is lengthened
The movement is performed in a controlled rhythm following the count.
Purpose¶
- mobilize the hips and pelvis (koshi)
- activate spinal mobility
- strengthen shoulders and arms
- improve coordination
- prepare the body for dynamic load
Key Technical Points¶
- movement driven from the hips
- keep the spine long in the backward phase
- control in shoulders and arms
- avoid collapsing in the shoulders
- even rhythm
Safety¶
- avoid uncontrolled sinking in the shoulders
- maintain stability in arms and core
- adapt the range of motion
Comment¶
This exercise marks the transition to dynamic full-body activation close to the floor.