Stretching

Prior to practice of karate, we warm-up and stretch for twenty to thirty minutes.  The order of exercises we follow at the beginning of each practice has been developed by Jon Beltram during more than forty years. 

1. Jumping in place
2. Head

   up and down
   looking left and right
   tilting side to side
   circles

3. Arms

   circle backward
   circle forward
   open to the sides

4. Twisting body and hips
5. Front stance (zenkutsu-dachi)
6. Sumo stance (shiko-dachi)
7. Horse stance (kiba-dachi)
8. Torso stretch to the sides
9. Torso circles
10. Bend and rotate knees
11. Bend forward at the hips (touching toes)
12. Bend backward at the hips (arching back)
13. Seated with one leg extended stretch for toes
14. Seated with legs extended together, stretch for toes exhaling
15. Seated ankles and feet
16. Standing with feet wide, down on one leg stretch to extended leg
17. Standing with feet wide, stretch for toes
18. Standing with feet wide, stretch forward and back
19. Seated with legs wide, stretch for toes
20. Seated with legs wide, stretch forward
21. Butterfly
22. Cobra
23. Calves and ankles
24. Raising knees to chest to the front
25. Raising knees to chest to the side