Junbi Undo – Karate Stretching Exercises

Junbi Undo is a stretching and warm-up routine used by some traditional Karate styles, especially Goju-Ryu Karate and Uechi-Ryu . Junbi Undo is also known as “Preparatory Exercises”. This stretching routine usually starts with toe & foot stretches and moves up the body until it ends with neck stretches. These exercises are often combined with the practice of special breathing techniques. However, be aware that these stretching exercises can vary between Karate styles and schools. These stretches are used to loosen students up for kata, kumite, etc. later in the class.

Examples of Exercises

  1. Toe Exercises
  2. Heel Lifts
  3. Ankle Circles
  4. Knee Circles
  5. Knee Strikes (striking against the student’s own hands)
  6. Side Lunges
  7. Leg Swings
  8. Squat Twists (Sumo Squat Twists)
  9. Wrist Stretches
  10. Neck Circles

All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For information on other flexibility & stretching techniques, you should visit Black Belt Wiki’s main section on Martial Arts Stretching.

Demonstration Videos of Different Junbi Undo Variations