38 – Neck Mobility (Kubi undō)¶
Name¶
Kubi undō (首運動)
Neck mobility
Instructions (Romaji)¶
Hai, shisei tadashite.
Correct your posture.
Obi no yoko motte.
Hold at the belt sides.
Zengo.
Forward and backward.
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.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Counting¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
(repeated for each phase)
Description¶
The starting position is shizen tai or hachiji dachi.
The hands are placed at obi no yoko to stabilize the body.
The exercise is performed in four phases:
-
Zengo (forward–backward)
The head moves forward and backward in a controlled manner. -
Sayū (lateral bending)
The head tilts to the right and left. -
Hineri (rotation)
The head rotates to the right and left. -
Mawashi (circular movement)
The head moves in a circular motion, followed by the opposite direction.
All movements are performed slowly and with control.
Purpose¶
- increase mobility in the cervical joints
- activate stabilizing muscles
- reduce tension
- improve posture
- prepare the body for movement
Key Technical Points¶
- small and controlled movements
- relaxed neck
- neutral posture
- even rhythm
Safety¶
- avoid large or fast movements
- do not rotate with force
- stop if pain or dizziness occurs
- maintain control throughout
Comment¶
This exercise completes spinal mobilization by including the cervical spine.