11.17.09
Remember to RSVP for dim sum sunday on the forums
11.9.09
No practice this Wednesday!
11.4.09
Red Robins this saturday on 11/7 at 7 PM after the Kent taikai. Be there or learn the tournament stories on your own from facebook stalking.
11.4.09
Congrats to the Tacoma Taikai team for taking home 1st place for the 3rd year in a row!
10.2.09
Tournament dates you should remember: Kent Takai- Nov 7th, PNKF Taikai- Nov. 21st.
1. Shake Wrists
• Arms to sides, hands below center of gravity, as if shaking water off hands, relax, breath normally.
2. Knee and Heel Lifts
• Lift knee straight to front toward shoulder, alternate sides, exhale, count (kiai) on first lift.
• Lift heels up in back, kick butt with heels, keep knees down, inhale.
Hip-quad Stretch: right foot step forward, left knee on floor, right foot step farther forward, sink hips forward. Reverse.
3. Spinal Flexion and Extension
• Tuck chin to chest, flex the whole spine forward (don’t lean forward), cross arms in front, spread shoulder blades apart, exhale (count).
• Look up at ceiling and down the wall in back of you (don’t lean back), spread arms to sides and back, press shoulder blades together, inhale.
Hold full spinal flexion, hold full spinal extension.
Bounce: in place with feet straight ahead, then forward and back, then side to side
4. Vertical Arm Swings
• Swing arms to front up over head (elbows straight but not stiff), palms front, knees and ankles extend, relax hands and wrists, inhale.
• Swing arms down and back behind (palms back), knees and ankles bend, exhale, count.
Hold final positions: arms down and back, lift hands up as high as possible, arms over head, hands a s far back as possible.
5. Knee Series
• Heels & toes together, hands on knees, bend knees forward/back, side/side, circle
• Keep heels on floor, carefully stretch Achilles when bending knees.
• Stretch hamstrings when straightening knees.
• Keep back straight (extended), don’t round (flex) spine.
• Spine more vertical when bending knees, more horizontal when straightening knees.
• Exhale (count) as knees bend, inhale as knees straighten.
Calf and Achilles stretches.
6. Spinal Rotation
• Feet straight ahead, shoulder’s width apart
• Rotate hips, shoulders and head left and right, look left and right as far as comfortably possible, don’t force the range of motion.
• Front arm slaps opposite shoulder, back of back hand hits opposite butt cheek.
• Inhale as you twist back, exhale as you return to the front.
Hold final twist positions.
Bounce: in place with feet straight ahead, then both forward and back, then both side to side, count every other bounce.
7. Arm Circles
• Heels shoulder’s width apart, toes pointing 45? to outside.
• Arms to sides, make large circles in both directions, elbows straight, hands relaxed.
• Inhale (count) and exhale on every other circle.
8. Wide Knee Bends
• Heels twice shoulder’s width apart, toes pointing 45? to outside.
• Bend knees to sides (not front), keep posture upright (don’t lean forward), extend lower back, exhale (count).
• Straighten knees, tighten thighs, abs and buttocks, straighten lower back, inhale.
Hamstring stretch: left foot straight to left, right foot straight forward, right knee bent, left knee straight, lean body forward at 45 degree angle. Reverse.
9. Spinal Side Bend
• Feet straight ahead, shoulder’s width apart, hands on hips, fingers & thumbs point forward
• Lean shoulders to one side, push hips to the other, touch ear toward shoulder, exhale, inhale as you come up.
Hold final positions.
The Essential Points of the General Kendo Warm-ups
1. Full but comfortable range of motion.
2. Number of repetitions: 10 - 20
3. Timing: Do movements with a smooth, continuous motion, no pauses.
4. Relaxation: The more you relax during the exercises, the greater the benefits.
5. Breathing: Breathe very deeply in time with the movements.