Kikuchi Kazuko, the founder of Kikuchi Exercise, has youthful movements that make it hard to believe she is 88 years old. She says that simply changing the way she normally sits can keep her muscles strong all over her body. She showed me two movements that you can do while sitting in a chair.
Table of contents
- Profile of Kazuko Kikuchi
- Correct your posture if you notice. Your muscles will change
- [Movement while sitting 1] Develop muscles around the hip joint
- [Movement while sitting 2] Develop not only the lower body but also the abdominal muscles
- Held on November 30, 2022! [Venue held] Kikuchi gymnastics lecture
Profile of Kazuko Kikuchi
Born in 1934 (Showa 9). Currently 88 years old. She graduated from Japan Women’s College of Physical Education. After working as a physical education teacher, she founded “Kikuchi Exercise” and has been teaching for over 50 years through daily classes, radio, television, and lectures. She has directly managed schools in Kanagawa and Tokyo. “Young and beautiful with ‘awareness’ and ‘movement’! He is the author of many books, including Kikuchi Exercise and “By changing the way you stand, you will never get old” with a DVD” (both published by Halmek).
What is Kikuchi Exercise?
Kikuchi gymnastics is not moving with a goal of form and number of times, but it is moved by sensing one’s own body with the brain. “Your body is your life itself. Let’s move together from today.” (Kazuko Kikuchi)
Correct your posture if you notice. Your muscles will change
In the first place, if your brain doesn’t know what the “right way to sit” that doesn’t weaken your whole body is, you can’t even sit properly. Please remember this time with your brain and body.
If you sit properly, the soles of your feet will be firm and you will use both the front and back of your thighs. Pull your stomach in and lower your shoulder blades. You will have to turn your attention all over your body, but it’s hard to pay attention to everything at once.
Whether it’s “knees” or “soles”, set your own rules so that you can start from a place that you can easily remember. In my case, when I feel sluggish while sitting, I make a conscious effort to “knee down, knee down…”. After that, the switch will go on naturally and throughout the body.
That’s how you make your brain and body habit — it’s a little awareness and awareness every day, but this is actually the secret to not weaken your body.
[Movement while sitting 1] Develop muscles around the hip joint
The point to be conscious of in the brain is…
- keep your back from rounding
- Slightly press the knee of the leg you are resting on
- stomp with toes and soles
While sitting, cross your legs and use your upper body to press your knees. This is a movement that uses the muscles around the hip joint. There are large and important muscles around the hip joint that connect the upper and lower body, so let’s move them firmly.
Place your right ankle over your left knee and shift your upper body weight onto your supporting left leg. You will feel the muscles of the base of the thigh and buttocks being used.
By lightly pushing the leg on which it is placed, you can use the hip joint and the entire sole of the supporting left foot. Do the same with the opposite leg.
Then try to sit down again. Can you see that the hip joint has revived and the spine has become easier to grow?
[Movement while sitting 2] Develop not only the lower body but also the abdominal muscles
The point to be conscious of in the brain is…
- Do not lean on the backrest
- Tuck your belly in and raise your pelvis
- stretch your knees
- bend the ankle
From a sitting position, straighten your legs. It doesn’t have to be as high as in the photo, but it’s okay if your heels are just a few centimeters off the floor. But keep your knees straight. By bending and stretching your ankles, you can apply strength to your entire thigh. Feel the pressure in the supporting leg or sole of the foot.
Hold your knees once, then stretch them again. The muscles around the hip joint loosen, making it easier to stretch.
Grasp your shins with both hands and pull your knees in. Then do the “lift leg” movement again. You should be able to lift your legs easily.
Before you get used to it, hold on to a chair to keep your upper body from falling over. Be sure to pull your stomach in order to support your upper body. This will make your abs stronger.
Finally, sit up straight. You should be able to sit more firmly than you started.
*If you are in pain due to an injury or illness, do not force yourself to move and follow the doctor’s instructions.
*All the movements introduced in this article should be performed in a stable chair so as not to fall over.
Photo = Noriyuki Nabeshima, Hiroto Nakanishi Illustration = Kyoko Ura Model = Nobuko Ota Hair and make-up = Kesaki
Held on November 30, 2022! [Venue held] Kikuchi gymnastics lecture
Why don’t you actually experience the movement of Halmek’s popular series “Kikuchi Exercise” and the story of Kazuko Kikuchi? In this lecture, Kazuko Kikuchi will move her body and talk passionately about living. We will also experience movements that can be done while sitting on a chair. Please feel the youthfulness and energy that makes it hard to believe that she is 88 years old.