40 – Wrist Rotation and Formation of the Fist (Tekubi undō / Seiken no keisei)¶
Name¶
Tekubi undō / Seiken no keisei (手首運動・正拳形成)
Wrist rotation and formation of the fist
Instructions (Romaji)¶
Hai, shisei tadashite.
Correct your posture.
Migi sanchin dachi.
Right sanchin stance.
Kamaete.
Prepare.
Migi tekubi motte.
Hold the right wrist.
Migi ude agete.
Raise the arm.
Tekubi mawashite.
Rotate the wrist.
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.
Apply tension.
Futte.
Shake out.
Hidari.
Left side.
(Repeat)
Naore.
Return to neutral.
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 holds the other hand’s wrist (tekubi).
The active arm is raised and the wrist is rotated:
- eight times in one direction
- eight times in the opposite direction
After the rotations, the hand forms a seiken:
- fingers are tightly closed
- the thumb locks over the index and middle fingers
- the knuckle line is aligned forward
- the wrist remains straight
The fist is then tensed and released by shaking the hand.
The exercise is repeated on the opposite side.
Purpose¶
- mobilize the wrist joint
- strengthen the forearm and grip
- develop correct seiken formation
- improve stability in striking
- connect lower and upper body
Key Technical Points¶
- straight wrist alignment
- correct knuckle alignment
- controlled tension and relaxation
- stable sanchin base
- controlled rotation
Safety¶
- avoid excessive rotation
- maintain control of the wrist
- work within your mobility range
Comment¶
This exercise marks the transition to technical activation of striking mechanics.