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34 – Forward–Backward Hand Movement in Forward Bend (Zengo shotei undō)

Name

Zengo shotei undō (前後掌底運動)
Forward–backward hand movement in forward bend

Instructions (Romaji)

Hai, heisoku dachi.
Stand in heisoku dachi.

Jōtai mae taoshite.
Bend the upper body forward.

Shotei tsuite.
Place the palms on the floor.

Zengo ugokashite.
Move forward and backward.

Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.

Counting

Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū

Description

The starting position is heisoku dachi.

The upper body bends forward from the hips (koshi) until the hands reach the floor. The legs are kept as straight as control allows, and the spine remains long.

The palms are placed on the floor.

From this position, a rhythmic movement is performed:

  • the hands move forward
  • the hands move back toward the feet

The movement is driven by the shoulders and upper body, while the hips remain relatively stable.

Purpose

  • increase flexibility in the hamstrings and lower back
  • mobilize the hips and pelvis
  • activate the shoulders and arms
  • improve mobility in the posterior chain
  • prepare the body for bending and balance

Key Technical Points

  • bend from the hips (koshi)
  • keep the legs as straight as control allows
  • maintain a long spine
  • control through the shoulders
  • even rhythm

Safety

  • avoid locking the knees
  • move in a controlled manner
  • adjust depth according to mobility

Comment

This exercise combines forward bending with active shoulder movement and deepens work in the posterior chain.