Junbi Undo (preliminary exercises) is the warm up exercises of Goju-Ryu Karate-Do. It consists of a systematic full body series of exercises designed to warm up, strengthen, stretch, condition, co-ordinate and prepare the Karate practitioner’s body and mind for the challenges of traditional Karate training. The Junbi Undo exercises were compiled and developed by Master Chojun Miyagi after years of research and consultation with physicians and other Martial Arts’ Sensei. Contained within these exercises are a variety of Karate Kihon (basics) which include stances, strikes, punches, blocks, and kicks. Junbi Undo exercises also develop Qigong, pronounced “Chi Kung” (practice of internal and external universal energy) and Kokyu-Ho (inhale/exhale breathing method).
The preliminary exercises begin with a stretching of the joints of the toes, then continue with stretching exercises for the ankles, exercises for the tendon, moving up through the legs, the torso, and upper limbs, finishing up with exercises for the neck. The latter exercises are to build up physical strength and stamina. Students who find themselves lacking in physical strength and/or stamina should do these exercises repeatedly to help them develop their muscles, physical strength, stamina, and also to help them strengthen their joints. Students should make sure to exhale and inhale correctly while doing each exercise. Doing the exercises with correct breathing helps to improve the blood circulation and strengthens the internal organs, as well as aiding muscles development. Thus, for these reasons, doing the preliminary exercises before starting the formal karate training is important.
Warm-up exercises we do at the present were developed by Miyagi Chojun Sensei. These warm-up exercises are used not only for improving muscles but also as a base for the improvement of the karate techniques. Besides, these exercises were developed seriously to meet human body needs. To do exhausting trainings of karate without preliminary exercises would cause damages to the muscles. The student would lack also speed and flexibility of movement.
It is very important to begin with slight exercises in order to warm-up the muscles, improve all the joints and make the blood circulate. After warm-up exercises, our body will be ready to start a hard training. These easy exercises will help us to improve our karate techniques and to make us get enthusiastic as well. These exercises are destined to serve as a form of mental and physical training for the whole life.
Warm-up exercises starts by stretching toe joints,