2. Jumping/Jogging shoulder drops: Jump up and down, lifting and dropping shoulders.
- Jump up and let shoulders and arms hang forward - looking down.
- Jump opening shoulders and looking up.
3. Hand warming: Rub hands together, rub sides of fingers, wrist, back of hands.
4. Shaking off water: Rub hands above head and shake hands to front, with wrists loose.
5. Musôgen arm drop: Raise arms high over head and let arms drop, using gravity.
6. Windmill rotations: Inscribe big circles with fingertips like a windmill in front of your body; then alongside your body; then behind your body. Left arm first, then right.
7. Inside Out Stretch: Both arms over head, inside out feeling (like taking off a sweater).
8. Neck stretches: Lock fingers with thumbs down and stretch chin and arms away; Hands behind the head stretch neck forward; stretch neck to each side; twist neck to each side; rotate neck each side.
9. Arm Swings: Swing arms with hands relaxed (Musôgen) lower level, middle level, upper level; left foot stepping forward first, then right foot.
- Same, but with hands open and fingers outstretched (Kaishôken).
10. Five level arm swings: Left arm 2 times five levels; right arm 2 times five levels.
11. Gravity stretches: Stretch arms to opposite walls; drop right arm down to floor, left arm up to ceiling; stretch both arms down to right shoe; stretch to floor in front; while percussing lower back slowly straighten and bend backwards. Repeat going to the left side - and massaging instead of percussing as you go back up.
12. Full body rotations: Rotate upper body - two times in each direction. First with no arms; then, with arms relaxed over the head (Musôgen).
13. 3/4 back stretch (Big Dipper): Right arm reaches straight up, left arm stretchers down behind, looking over the left shoulder. Repeat stretch on opposite side.
14. Koshi stretches: With feet apart push lower back forward, then pull back. Repeat. Push side to side. Rotate both directions. Move feet together and rotate again without moving head.
15. Knee stretches: Feet together, hands on sides of knees, couch down as far as possible keeping heels on floor. Stretch knees back keeping chin up. Repeat. Knee rotations both directions.
16. Achilles stretch: Left foot forward, weight equally distributed. Lift up left toes and pull Kaishôken hands up from the floor. Three times. Repeat with right foot forward.
17. Meditation Closing: Wakame or Tenso/Shoko or Tenso/Shoko with walking
© On-Site Enterprises, Shintaido of America 1994, All rights reserved.
No comments:
Post a Comment