GEM,SENSEI suggested that I post this topic in this forum and it certainly seems to be the appropriate place
I was fortunate enough to have attended a 9:00 AM class conducted by GEM, sensei with Tomoyose sensei participating in several aspects of the class.
At some point after class had begun and the traditional Uechi exercises were completed, the class broke up for training and instruction segments.
Tomoyose, sensei came over to me and guided me by the arm to the rear of the dojo, while smiling in a friendly manner, and saying to me, “You know when we get old (pointing to himself and to me), we get very stiff in neck and shoulders”. “You have stiffness?” to which I responded in the affirmative all the while thinking, “how did he know that?”
I had no idea what to expect but was greatful that this man, who was most humble and gracious, could care enough about me to want to help.
After completing the exercise, I felt no stiffness in my neck and my right shoulder clicked as usual but did not hurt. After the teaching was complete, he walked to the other side of the dojo and came back with a writing tablet and began to demonstrate the exercise sets so that I could make notes as he did this.
I will explain the sets to the best of my ability from my notes and memory.
All sets are performed in a stance shoulder width apart, legs parallel and feet pointed straight, with knees slightly flexed, (for Uechi people like the opening of Sanchin). Breathing in and out is required as it is in weight lifting with the exhale commencing with the beginning of movement, without completely exhausting your air reserve. He demonstrated silent inhale through the nose, but on exhale pursed his lips in a circle like blowing out a candle except that the exhale came from the diaphram and not the throat. His exhale was not tsst tongue to roof of mouth like in Uechi. When he demonstrated for taking notes, I did not hear the exhale breathing that he did in the teaching phase.
The order of the exercises differed slightly when he demonstrated for the notes.
TOMOYOSE SENSEI’S TEN EXERCISES
At the termination point of each stretch movement, the position is held for about 5 seconds, with the breathing out continuing to this termination point, all without completely exhausting your breath.
1. Neutral stance, arms by your side, raise both shoulders up (like hunching), while exhaling but do not bend neck, and do not exert strain or force on the upward movement, and hold for about 5 seconds. Allow shoulders to drop while sliding hands by side to original position.
Repeat this exercise 4 more times.
2. From neutral stance, clasp right hand on back of your head (palm on back of head, fingers on to left side of head and forearm horizontal with back of head). Twist (rotate) head toward the right shoulder with chin slightly down, exhaling to end of the turn, (hold 5 seconds) and return to neutral and repeat with sequence to left shoulder with left arm.
Repeat this set 4 more times.
3 From neutral stance, place fingertips of your right hand to the right side of head above the temple and ears. Bend your head and neck toward the right shoulder, exhaling and exerting mild resistance (pressure) against your head with your fingertips. Hold 5 seconds. Repeat sequence to the left side. Repeat this set 4 more times.
4. From neutral stance, bring your elbows straight up with your fingertips resting on top of each shoulder. Each elbow is pointed straight forward, and. in line with shoulders
With fingertips remaining on the tops of your shoulders, bring your elbows in toward each other while exhaling, hold 5 seconds. The body remains aligned with hips (no bends) during this exercise.
The elbows are “squeezed” toward one another but do not strain. Repeat this set 4 more times.
5. From neutral stance, clasp both hands behind the head with fingers interlocked.
Push head forward slightly while twisting the head to the right with the chin going down toward the right during the rotation. Exhale begins with the rotation, and ends with the usual 5 second hold. This sequence is repeated to the left side. Repeat this set 4 more times.
6. From neutral stance move your chin (head down) toward your chest while exhaling and hold.
Return head to upright position and move chin up and roll your head back while exhaling and hold.
Do not strain. Repeat this set 4 more times.
7. From neutral stance turn head to right twisting downward with the chin while exhaling.
Return to neutral and repeat movement to the left. Repeat set 4 more times.
This differs from No. 2 above because the neck is also bent more to each side (shoulder) during each movement in this set.
8. This is a shoulder loosening exercise:
With hands by side raise shoulders to upright position and rotate forward and down in a circular movement, a total of 5 times. Repeat rotations in reverse rotating shoulders toward your back. You try to rotate your shoulders in a circular manner. Normal Uechi style natural breathing is used in this set.
9. From neutral stance place finger tips to right side of head and turn head toward right shoulder while offering resistance to the movement with your finger tips. In this sequence you are facing straight ahead and moving head down in line with shoulder) Repeat this to the left side. Breath out and hold 5 seconds as in the other sets. This differs from No. 3 above because in this set the chin is not twisted down ward and neck not bent downward over the shoulder. Repeat set 4 more times.
10. Clasp hands behind your head with interlocking fingers and push head downward toward
your chest exhaling and holding for 5 seconds. Repeat for a total of 5 times.
Remember that these exercises were meant to loosen and tone the neck and shoulders and not to build power. Avoid strain and adhere to breathing requirements.
I understand that he repeated this demonstration, but very briefly, at the end of the second class and wonder if anyone else made notes of this.