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Basics: Warm-ups of the World Shorin-Ryu Karate-Do
Federation
Warm-up Exercises:
These are the basic warm-up exercises done at the beginning
of class. Additional exercises and variations may be used.
Everyone must warm-up before training.
- 1. Half (short) squats
- 2. Full (deep) squats
- 3. Stiff leg lifts (45 degrees, forward and side)
- 4. Neck:(left & right)
- 5. Neck (front & back)
- 6. Neck (ear to shoulder)
- 7. Mageru (circle left & right)
- 8. Stretching to the side (arm over head)
- 9. Stretching forward (touch floor) and back (place
- hands on small of the back)
- 10. Turn and bend (twisting and touching opposite toe)
- 11. Hopping in place (scissor feet side to side, front
- to back, small jumps, big jumps)
- Other exercises
- arm circles: forward, back
- jigotai stretch
- peacock stretch: toe up, foot flat
- split (standing)
- split sitting on ground: reach to left, right, center
- butterfly: knees down, lean forward
- extend legs forward while sitting, feet together:
- reach for toes
- crunches (do not pull on neck)
- push-ups
- knee circles
- leg lifts: diagonal, front, side
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