Stretching

In normal practice, stretching will always start from the neck down, with everyone counting in Japanese loudly. Stretching is important in practice at the dojo for two reasons:

1. It stretches and warms up the muscles to help prevent injury when practicing hard at kendo.

2. It builds up the spirit of all practitioners of the dojo. That’s the reason the count is loud.

When practicing at home on your own, however, only the first reason holds true. Fitness experts recommend a strict stretching routine before exercise. Those of us at Kendokorner, however, think that the basic stretches and exercises should be enough. You know your own body and hence you know precisely how much you should stretch.

Start with the basic neck exercises turning your head all the way to the right, then all the way to the left for 8 counts. Then tilt your head all the way to the right, then all the way to the left for 8 counts. From there tilt your head all the way forward, then all the way back for 8 counts. Then stretch your neck out in a circular motion for 8 counts, then switch directions and go the opposite direction for 8 counts.

Next, stretch out your arms. Pull your right arm in front of your chest, hold for 8 counts, then switch. Pull your right arm behind your head, hold for 8 counts, then switch. Then spin your arms forwards for 8 counts, then spin them back for 8 counts.

From there, stretch out your core. Start with trunk twisters. Then tilt your body to the right and left, then forward and back. When you’re finished, twist your body in a circular motion.

Now to stretch your legs. Start by going down on one leg, holding it for 20 seconds, then switch. Do each leg twice. From there put one leg in front of the other and stretch your calves for 20 seconds each. After that, do some knee rotations and knee bends. If you practice on concrete, having your knees stretched and warmed up is a MUST.