Sumo Kenko Taiso

These exercises are originally available on the official Japan Sumo Association web site. The content on this page is directly transcribed from the original source, with minor edits for typos and formatting. MikeyP.com not affiliated with the Japan Sumo Association. All Sumo Kenko Taiso content is copyright ©2005 Nihon Sumo Kyokai.

相撲健康体操 [Sumo-Kenko-taiso] Sumo health exercises

In recent years, as our traditional lifestyle patterns have changed, our opportunities for walking have grown fewer and fewer. This has helped cause our legs and lower backs to grow weaker and presented us with various health problems.

In a severe natural environment, human beings trod the land, persevered and survived, and over time came to walk upright on two feet, behavior which is not seen among other animals. At the same time, humans took on the burden of balancing themselves in an unstable upright posture. Stability of the backbone, which is also the major pathway of our nervous system, is required not only for nerves to function effectively, but is also important for the management of the entire body. Strengthening the muscles around the legs and lower back, which provide support for the backbone, is beneficial for our health.

Sumo training, which has evolved through Japanese traditions, includes various fundamental movements such as stamping, arm thrusting and shuffling. These exercises represent unique and advanced methods of allowing the wrestler to make maximum use of their strength by drawing the centre of gravity down to the lower abdomen (below the belly button) and strengthening and stabilizing the spine which is in the body’s central axis. Based on these fundamental sumo movements, we have developed a range of health exercises which can be easily enjoyed by everyone, young and old, male and female: the sumo health exercises.

Continual practice of these health exercises relaxes the muscles, improves circulation and stimulates the nervous system, resulting in the promotion of digestion, absorption and metabolism. The exercises also promote stimulation of the brain, recovery from tiredness, reduction of stress and strengthening of the legs and lower back, which slows down of the ageing process, restores bodily functions, increases basic physical strength for sport, improves concentration and develops a fine sense of balance.

We will be happy if these exercises can help middle-aged and elderly people enjoy a vigorous healthy lifestyle, and help children develop to be strong, kind, lively and able to stand firm.

Notices

Ideally, these exercises should be performed barefoot.
Please perform exercises appropriate to your age, physical fitness and training aims.
Even if you perform only light exercise for a short period of time, try to exercise every day.
Put some spirit into the exercises, and call out in a loud voice as you train.
Make sure you always start and finish the exercises with a bow.
To achieve results, ensure you have a balanced diet and sufficient sleep.

One: 気沈めの型 [Kishizume-no-kata] Concentration exercises

Adopt the starting position.

Crouch down as shown in the diagram. Allow your back to extend naturally. Open your knees as wide apart as possible without undue strain. Quietly focus your mind. Use your stomach muscles to breathe in slowly through your nose and breathe out through your mouth. (Abdominal breathing)

Sonkyo no shisei / crouching position:

This position expresses respect for your opponent.
Relax and focus.
In sumo, this position allows both wrestlers to relax and control their building excitement before the bout.

Breathe in slowly and deeply through the nose.
Breathe out slowly and deeply through the mouth.

Two: 塵浄水の型 [Chirichouzu-no-kata] Clapping and rubbing the palms

This exercise has the same effect as the previous concentration exercise.

Rubbing your hands together stimulates the nerves. Spread your arms and open your chest to extend your chest muscles.

This exercise also extends the shoulder joints.

This exercise expresses the wrestler’s promise to fight fairly and cleanly.
“Chiri” means weeds and tree leaves. “Chouzu” means washing your hands.
Long ago, when sumo bouts were fought out of doors, wrestlers rubbed their hands together before the bout to cleanse themselves by wiping off any blades of grass or leaves.
The wrestler spreads his arms wide to shake off any blades of grass or leaves which may be stuck to his hands. This action is described by the phrase “Chiri o kiru”.

Allow both arms to hang down inside the knees. (Drop your head as you stretch arms down.)
Put your hands together…
…rub your hands together…
…and clap.
Turn your palms upwards.
Spread your arms wide.
Turn your palms downwards.
Return your arms to the center.

Three: 四股の型 [Shiko-no-kata] Stamping

Adopt the shiko position as shown in the picture. Your knees and toes should be facing outward at a 45 degree angle and your posture should be relaxed.

Raise your leg, and bring it down with vigor to stamp the ground. Stamping stimulates the soles of feet and strengthens the muscles around the legs and lower back. Standing on one leg improves the body’s sense of balance.

This exercise strengthens the hip joints, legs and lower back.

This is a fundamental exercise for the legs and lower back which stabilizes the whole body’s center of gravity. It is also beneficial for people whose hands and feet are sensitive to the cold.

This exercise strengthens the hip joints, the legs and lower back.
Standing on one leg also helps improve balance.
Long ago, shiko was written with the Chinese character for “ugly”.
Shiko pacifies evil spirits and cleanses the ground.
Shiko has its origins in a religious rite for stamping out negative vibes from the ground.

Shift your weight onto your left foot.

Ready… one, two, three: Right leg, left leg, squat down.

Right leg first:

Shift your center of gravity onto your right leg without rising from the squatting position.
Raise your right leg as you straighten your left leg. Pause briefly once your left leg is straight.
Vigorously bring your right leg back to the original position.

Repeat for the left leg.

Four: 伸脚の型 [Shinkyaku-no-kata] Leg Stretching

This exercise stretches the muscles of the leg and increases flexibility. It increases blood flow around the knee joints and is also effective in maintaining joint stability.

This is an exercise for the hip joints which builds lower body strength and flexibility.

Do not lift the left heel.
Point the toes of your right foot upwards and push the right heel outwards to stretch the leg. Return to position one.

Ready… one, two, three: The starting position is the same as for the shiko exercise.

Begin with the right leg. Move your right leg outwards slightly, about half a foot’s width.

Put your body weight over the stretched leg.
Return your upper body to a central position.

Repeat for the left leg.

Five: 股割り [Matawari] Extreme leg stretching

This exercise is to open and stretch the legs. It helps build flexibility, focusing on the muscles of the inner leg and the hip joints.

As this is a difficult exercise, you should start off with light, slow exercise. Only stretch as far as you are comfortable, stopping if you feel pain.

This exercise also increases the activity of internal organs and is also effective in preventing back pain.

If you are currently experiencing pain in some part of your body, approach this exercise with caution. If you have unstable symptoms, you should avoid this exercise.

Extend the abdominal flanks:

Sit down and extend your legs wide apart. Raise your right arm and place your left arm on your left leg as shown in the picture.

One, two, three: Bring your upper body down over your left leg three times.

Repeat for the left side.

Put both hands out in front of you, and swing them from left to right, twisting the upper body.

Swing from right to left.
Swing from left to right.

Bend your upper body forwards towards the floor while breathing outwards.

Make a fist with both hands, and swing your body forwards and stand up.

Six: 仕切りの型 [Shikiri-no-kata] Preparing to wrestle

Grasp the ground with your toes and focus your mind. Make a fist with both hands and push them out in front of you while breathing outwards.

This exercise strengthens the toes, knees and lower back.

Ready… one, two, three: Adopt the starting position. Place your elbows on top of your knees, stare straight ahead and get ready.

Put your right fist on the ground.
Put your left fist on the ground beside your right fist.
Tense your whole body and tilt your upper body forwards.
Lift your upper body and thrust both palms forward, accompanied by a shout.
Return…
…to the starting position.

When performing this exercise, make sure you shout out loud.

Seven: 攻めの型 [Seme-no-kata] Attacking exercises

This exercise strengthens the ankles and knees through transferring your body weight.

Use your diaphragm to shout out.

These attacking moves also improve your low body balance as you shift your center of gravity. It also strengthens the legs and lower back.

Make a fist with both hands, draw your arms into your chest, then shout as you push arms forward. Stretch arms and shoulders. Be sure to put some spirit into this exercise.

This exercise stimulates both arms.

Ready… one, two, three: Bring your arms into your sides.

Begin with the right-hand side.

Shift your weight onto your right foot as you stretch your right arm forwards. Focus your eyes on your outstretched hand, and keep your other hand tight into your side.
Repeat for the left-hand side.

Eight: 防ぎの型 [Fusegi-no-kata] Defensive exercises

This exercise strengthens ankles and knees by transferring your body weight.

Ready… one, two, three: The starting position is the same as for the attacking exercises.

Begin with the right-hand side.

Transfer your weight to your right elbow and then bring it straight down. Keep your eyes on both hands.
Repeat for the left-hand side.

Nine: 四ツ身の型 [Yotsu-mi-no-kata] Belt-grabbing exercises

This exercise works on the ankles, knees and both wrists.

Ready… one, two, three: The starting position is the same as for the attacking exercises.

Begin with the right-hand side.

Shift your weight onto your right leg, raise your right arm, turn your elbow out and bring your palm towards your forehead. Turn your other outstretched hand inwards, and bring it down towards your crotch.
Repeat for the left-hand side.

Ten: 反りの型 [Sori-no-kata] Bending backwards

This is principally an upper body workout.

By bending backwards, you can increase your spinal flexibility. Twisting and bending backwards also strengthens the abdominal flanks and stomach muscles, and is beneficial for the lower back and the shoulders.

This exercise can also help you lose weight around the waist.

Stretch your shoulders and your arms.

Do the exercise with determination.

Ready… one, two, three: Lift both arms and look at your fingertips.

Begin with the right side.

Bring your arm downwards while continuing to twist your body and bend slightly backwards. Flex your knees and return to the starting position.
Repeat for the left-hand side.

Eleven: 均整の型 [Kinsei-no-kata] Balance exercises

Focus your mind on the lower abdomen.

These balance sumo exercises are the culmination of the sumo basic exercises.

Put your determination into the base of your gut.

These exercises help energy flow around your body and make you feel good.

Turn your heels inwarnd and shuffle forwards. You should leave marks behind you on the ground. Return your feet to the starting position.

Draw a circle two or three times with both hands in front of you.
Press both hands together and slowly raise your upper body while shuffling slightly forwards.
While keeping your hands still together, turn your elbows out.
Without raising your hips any further, raise both hands into the air.

Return to the original position.

Twelve: 土俵入りの型 [Dohyo-iri-no-kata] Entering the ring

Relax your body and mind.

Use your diaphragm to breathe slowly in through your nose and out through your mouth (abdominal breathing).

Breathing deeply, clap your hands together.
Spread your arms wide.
Turn your palms over…
…bring your arms down slowly while breathing out.

What is Sumo?

Sumo wrestling enjoys a long history as Japan’s national sport and is known and loved throughout the country. But sumo is more than just a sport - it is also an important part of traditional Japanese culture. All of the wrestler’s movements, including the ceremonial stamping before the bout and the ritual chopping motion of the hand a wrestler makes before receiving his prize money, are imbued with a specific meaning. Sumo is also a religious rite too. Sacred strips of paper in four colors hang down from the Shinto-style roof, and ceremonies to welcome and bid farewell to the gods mark the start and end of each 15-day tournament.

The ring itself, or dohyo, is just 4.55m in diameter. The two opponents crash together in the center of the ring, the loser being the first to exit the ring or touch the earthen floor with any part of his body other than the soles of his feet. Sumo wrestling requires no equipment other than each wrestler’s loincloth, but its apparent simplicity hides a great complexity that encompasses strategy, technique and psychology. Each bout may be over in an instant, but it is not always the biggest wrestler that wins. In the world of sumo, there are many other important roles besides the wrestlers themselves. The ‘gyoji’ or referee, ‘yobidashi’ or announcer and ‘tokoyama’ or hairdresser all play their part in the grand spectacle. From the smell of the oil that sets the wrestlers’ hair and the sound of leather-soled sandles to the sight of a giant wrestler wrapped in his kimono, sumo wrestling is a treat for all the senses. We hope that at least once in your life, you have the opportunity to watch this ancient art from the ringside.

財団法人日本相撲協会

Instruction and Promotion Department, General Planning Department

http://www.sumo.or.jp/