Stairs are easy! Two [kikuchi exercise] to strengthen the toes!

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)

If you stop walking down the stairs, your body and brain will weaken.

Stairs are scary. I know this because I’ve hurt my knee too. But if you think you can go down even a little, you should use the stairs. If you quit out of fear, your brain and body will forget to “go down the stairs”.

The muscles necessary for descending are weakened, and the brain’s ability to decide how far to put one’s legs forward on a step becomes weaker.

When I got hurt, I climbed down, making sure every step was as if I was clinging to the handrail. While taking a break on the landing so as not to disturb the people around you. Even so, the feeling of “I’ll manage to get down with this body!” was the most important thing. The best shortcut was to try to use what I could while going to the hospital and move on my own to cure it.

Now, I commute by train to my classroom every day. I’m going up the stairs while looking sideways at the young man on the escalator (laughs).

Develop strong toes

When going down stairs, the most important thing is that the muscles that support your body are strong. The stomach, buttocks, and thighs are of course important, but the most important thing is the toes. Since the whole weight rests on one foot, it is dangerous if you cannot step on it with your fingers. First, apply strength to your toes.

1. See photo above. Place your hands on the platform and stand a step or two away from it. Squeeze from the base of all toes and raise your heels to stand. Do not stick your hips out when doing this.

2. If you consciously bring the base of your thighs closer to the table (don’t lean on the table!), your thighs will be strengthened and all your fingers will be strengthened. Squeeze your stomach and pull your buttocks together. Please keep this in mind at all times!

The movement of the left and right legs is smooth with the movement of pulling up the leg.

In kikuchi exercise, you move your body slowly and carefully to strengthen your muscles. Therefore, you will be able to move your body sharply even in daily life such as going up and down the stairs.

Here, let’s move the whole leg back and forth at a good tempo.

1. As shown in the photo above, put your hand on the table and pull one leg back. Straighten your knees.

2. The next moment, lift that knee straight up in front of your chest.

The soles of the supporting feet are also important. If you don’t step on it, you can’t move it smoothly. Try as many times as you can until you can move smoothly. Your legs will become stronger and you will be able to go up and down stairs with ease.

Even if you think you have to move your body, it won’t last long. Next time, I will introduce you to what to do in order to continue, and two movements to grow legs that you can walk for a lifetime .

*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 on a stable desk so as not to tip over.

Photo = Noriyuki Nabeshima, Hiroto Nakanishi Illustration = Kyoko Ura Model = Nobuko Ota Hair and make-up = Kesaki
Kojima

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.