37 – Shoulder Rotations with Circular Arm Movement (Kata mawashi undō)¶
Name¶
Kata mawashi undō (肩回し運動)
Shoulder rotations with circular arm movement
Instructions (Romaji)¶
Hai, shisei tadashite.
Correct your posture.
Ryōkata mawashite.
Rotate the shoulders.
Ude ōkiku mawashite.
Make large arm circles.
Mae.
Forward.
Ichi, ni, san, shi, go, roku.
Hantai.
Opposite.
Ichi, ni, san, shi, go, roku.
Counting¶
Ichi, ni, san, shi, go, roku
Hantai
Ichi, ni, san, shi, go, roku
Description¶
The starting position is standing with an upright posture.
The arms are raised and perform large circular movements in the shoulder joints.
The movement follows a continuous circular pattern:
- the arms move forward and upward
- continue backward
- and down
First, the rotations are performed forward.
After six repetitions, the command hantai is given, and the movement is performed in the opposite direction.
The arms remain relaxed and the movement is primarily generated from the shoulder joints.
Purpose¶
- increase mobility in the shoulder joints
- activate the shoulder blades and upper back
- prepare the arms for strikes and blocks
- improve circulation in the shoulders
Key Technical Points¶
- large circular movements
- relaxed arms
- movement originates from the shoulder joints
- even rhythm
Safety¶
- avoid tension in the neck
- maintain control of the movement
- adjust the size of the circles as needed
Comment¶
This exercise isolates the shoulder joint and prepares for striking techniques.