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Ushiro-Tori Undo (Aikido Rear-Take Exercise)

BeginnerMobilityTier T1

Aim: easier shoulder and upper back movement. Good for: Shoulder warm-up; Upper back mobility; Rest day movement.

Targets: Shoulder
Warm-upShouldersBeginners

When to use

This is for most people who want a gentle shoulder warm-up. Use it at the start of a session or as a cooldown. The goal is easier shoulder and upper back movement.

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

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand in the natural stance.
  • Reach the arms back.
  1. She stands on the mat in the natural stance, the arms hanging easy, the shoulders relaxed, ready to reach.

    Step 1 of 5

    Stand tall with your arms hanging easy. Relax your shoulders.

  2. She reaches both arms back behind her, the hands extending toward the rear, the shoulders opening.

    Step 2 of 5

    Reach both arms back behind you. Open your chest and shoulders.

  3. She circles the reaching arms up and back, the hands drawing a wide arc over and behind, the body extending.

    Step 3 of 5

    Circle your arms up and back in a wide arc. Keep your chest open.

  4. She lowers the arms back to the natural stance, the shoulders settling, the body returning to the easy stance.

    Step 4 of 5

    Lower your arms back to your sides. Let your shoulders settle.

  5. She stands on the mat in the natural stance, the arms hanging easy, the shoulders relaxed, ready to reach.

    Step 5 of 5

    Return to standing tall with your arms easy. Keep your shoulders relaxed.

Form Cues

  • Keep your neck relaxed
  • Move slowly
  • Keep your arms long
  • Stand tall

Common Mistakes to Avoid

  • Shrugging the shoulders
  • Arching the lower back
  • Moving too fast
  • Holding the breath

Safety Information

Move within a comfortable range if you have shoulder 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.