| Movement ＃19 |
| Crept lying for pectoralis major |
| Start from the "seize", sitting with your legs bent beneath you.
Lie crept down on the floor extending both hands forward as far as you
can. So you can stretch the muscles around the shoulder, especially the
Pectoralis major which goes from the chest to the shoulder. |
 |
| start: from "seize" |
|
⇒ |
 |
| hold for a short while |
|
|
 |
| Pectoralis major |
|
|
|
|
| Movement ＃20 |
| Stretch upper parts of body sitting on the legs bent |
Japanese "seize", sitting with your legs bent beneath you, which needs enough flexibility. So it is useful to stretch the knees, front thighs and ankles. While sitting, stretch the shoulder, shoulder blade, neck, chest and back.
1) Twist the upper part of body. 2) Pull
the upper arm by forearm to stretch around
the shoulder. 3) Clasp the hands behind,
and pull backward. 4) Clasp the hands above,
and pull upward and sideward. 5) Zigzag the
shoulder, elbow and wrist.
Paying attention to each and every muscle,
try to enlarge ROM against the limit. If
you find a painful angle, you must hold for
10 seconds. |
 |
| 1) twist |
|
⇒ |
 |
| 2) pull the upper arm by forearm |
|
⇒ |
 |
| 3) pull the hands down |
|
|
 |
| 4) pull the hands up |
|
⇒ |
 |
| 5) zigzag from shoulders to hands |
|
|
|
|
|
| Movement ＃21 |
| Sit with joined legs extended in front |
At first, sit extending one leg in front
on the floor. Next, both legs extending together.
1) Twist the upper body. 2) Bend from leftward
to rightward, changing the angle bit by bit.
Paying attention to each and every muscles,
try to enlarge ROM against the limit. If
you find a painful angle, you must hold for
10 seconds.
3) The goal is to join tightly the upper
body and legs. Bend forward as much as possible,
and hold for 1 minute bearing pretty hard. |
 |
⇒ |
 |
| stretch one leg |
|
 |
| slice and turn |
|
| ⇒ |
 |
| both legs |
|
⇒ |
 |
| hold for 1 minute |
|
|
|
|
| Movement ＃22 |
| Sit straddle |
Sit straddle on the floor. Open the legs
as wide as possible. 1) Twist the upper body.
2) Bend from leftward to rightward, changing
the angle bit by bit. Paying attention to
each and every muscle, try to enlarge ROM
against the limit. If you find a painful
angle, you must hold for 10 seconds.
3) The goal is to join tightly with the floor.
Bend forward as much as possible, and hold
for 1 minute bearing pretty hard. |
 |
| bend toward the floor |
|
|
 |
| slice and turn |
|
| ⇒ |
 |
| goal: hold for 1 minute |
|
|
|
|
| Movement ＃23 |
| Sit cross-legged and bend forward holding the toes |
| Sit cross-legged on the floor. Stick the
soles each other. Stick the knees toward
the floor. Bend forward. Approach the forehead
toward the floor. Shift the toes gradually.
Finish with "warier". |
 |
| cross-legged |
|
⇒ |
|
⇒ |
|
| ⇒ |
|
⇒ |
 |
| finish: "warier" |
|
|
|
|
| Movement ＃24 |
| Bend upper body backward to stretch the abdominal muscles |
| Sit with your legs extended behind, and bend your upper body backward. Stretch the belly as far as you can. Next, curve the belly pulling the ankles. |
 |
| support with hands |
|
⇒ |
 |
| pull the ankles |
|
|
|
|
