Warm-ups (HK)

Here is the list of warm-up exercises from Hakutsuru Kenpo abstracted from materials made available to me as a courtesy .¹⁾As a point of ethics, I can offer here only a rough outline. If you’re interested in more details, please contact macGregor sensei, their original author. Please contact him directly for more information about these warm-ups or Hakutsuru Kenpo.

Feet should remain shoulder-width apart and parallel to one another. Where applicable, repeat in the opposite direction as well as the other side of the body.

• Foot
  • heel outward, heel inward
  • top of the foot back and against the floor; roll heel outward, inward
• Ankle rotation
• Knee rotation with thigh parallel to the floor
• Hip, rotate leg while keeping it straight
• Pelvis
  • front, rear
  • side to side
  • rotation
• Torso
  • rotation, to the sides and partway forward (not to the back)
  • rotation, completely forward and to the sides only, arms hanging
  • rotation, to the sides and partway backward (not to the front)
• Mid-back, between shoulder blades
  • forward and backward
  • side to side
  • circular motion
• Head
  • thrust chin forward, mouth closed
  • thrust lower jaw forward
  • thrust lower jaw from side to side
  • nod vertically
  • nod horizontally
  • ear to shoulder
  • index fingers pointing to cheeks, move head laterally from side to side
  • nose in figure-eight
  • head in small circle about neck, keeping it horizontal
• Arms (1)
  • both arms locked at elbow, figure eight to either side
  • large figure eight to the front
  • fists extended forward palm up to chest and outward
  • fists extended to the side palm up circle from the elbow
  • arms extended to the front, palms down raise and lower in wave motion at the wrist
  • lateral spread from front to side, flexing at the wrist
• Hands (1)
  • fists extended foward, wrist rotation
  • finger flexion with arms forward bent at the elbow, palms facing
  • thumb flexion
• Arms (2)
  • extended sideways, motion from side to side without circular motion
• Hands (2)
  • index finger pointing in circular motion, flex at wrist
• Eyes
  • follow index in large circle without moving head
  • one hand on eye, one far ahead, shift focus back and forth
  • one hand on eye, choose far away object, repeat
  • follow thumb up and down without moving head
  • ditto left and right
  • ditto in diagonal motion
  • keep thumb still, maintain focus while moving head up and down
  • ditto moving head from side to side
  • ditto moving head diagonally
• Dynamic tension
  • grab floor with feet
  • up calves, thighs, torso, neck
  • down arms
  • clench fists
  • explosive release of air
• Bounce on the spot.

Bibliography