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