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Ikkyo-Undo (Aikido First-Teaching Exercise)

IntermediateStrengthTier T2

Aim: easy shoulder movement and leg control. Good for: Standing warm-up; Shoulder mobility; Gentle leg bending.

Targets: Shoulder
Warm-upShouldersBeginners

When to use

This is for most people who want a simple standing warm-up. Use it at the start of a session or as a cooldown. The goal is easy shoulder movement and leg control.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand in the natural stance, the arms low.
  • Rise both arms together overhead.
  1. He stands on the mat in the natural stance, the arms hanging low, the body settled and upright, ready to rise.

    Step 1 of 5

    Stand tall with your feet about hip width apart. Let your arms hang low.

  2. He rises both arms together overhead, the palms turning up, the arms extending in a paired lift to the high line.

    Step 2 of 5

    Raise both arms together overhead. Turn your palms up as your arms reach high.

  3. He sinks both arms forward and down together as the knees bend, the body settling into the sink, the arms still paired.

    Step 3 of 5

    Sink your arms forward and down together. Bend your knees as you lower.

  4. He rises back to the natural stance, the arms settling low, ready to repeat the raise-and-sink.

    Step 4 of 5

    Stand back up with your arms settling low. Get ready to repeat.

  5. He stands on the mat in the natural stance, the arms hanging low, the body settled and upright, ready to rise.

    Step 5 of 5

    Return to standing tall with your arms low. Keep your body relaxed.

Form Cues

  • Keep your arms moving together
  • Keep your back tall
  • Bend your knees softly
  • Move slowly

Common Mistakes to Avoid

  • Arching the lower back
  • Shrugging the shoulders
  • Moving fast
  • Bending the knees too deeply

Safety Information

Reduce the range of the knee bend if you have knee pain.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.