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Makkoh-ho stretching
A listing is not a recommendation.
Origin: Japan · Tradition: A Japanese gymnastic method associated with Bungo Nakamura and others · Movement
What it is
A Japanese self-adjustment gymnastic method of four forms that almost anyone can do, centred on seated forward bending. It aims at flexibility of the hips and spine, and at settling the breath.
A short introduction (not a treatment instruction)
- Do not force yourself to reach the floor. Bend forward in your own range while breathing out.
- Do not bounce. Stop if you feel a sharp pain in the knee or low back.
- The traditional idea is to continue even for a short time each day.
Symptoms or aims often mentioned with this practice
- Muscle stiffness
- Low back pain
- Hip discomfort
- Posture
- Stress or unease
Related symptom videos
Research notes (this is not a promise of effect)
D: Traditional use only. This review did not find enough clinical research on the practice itself
The sources were not confirmed in this review.
High-quality clinical research unique to Makkoh-ho was not found in this review. It may overlap with gains in flexibility from static stretching in general.
Safety notes
Avoid strong forward bending in people with osteoporosis, and in an acute phase of disc herniation.
If you are unsure, or if you have a health condition, are pregnant, or take medicine, consult a qualified professional.
Situations in which this is better avoided
- Acute low back pain in which forward bending is strongly painful
- Severe osteoporosis (strong flexion)
- The early period after hip surgery