What the Mizoguchi Method Is and How It Can Improve Your Posture

3 years ago

Many people suffer from pain in their body because of poor posture. And this is how the Mizoguchi method came about. It consists of a series of easy exercises that only take a few minutes to do. But they have to be performed regularly so that you can correct your posture and obtain other benefits without really having to put forth too much effort. This was created by a dancer named Yoko Mizoguchi who claims that her method helps to loosen up the joints and regain flexibility.

Although Mizoguchi’s book is currently only available in Spanish, Bright Side wants to show you some basic exercises from the method so that you can practice them when you have a few minutes in between meetings. Stayed tuned because we’ll also tell you about the benefits of this method.

What Mizoguchi’s method is

The Mizoguchi method is a physical activity that is based on the alignment and distension of joints. The goal is to recover the natural mobility of our bodies and obtain an ideal body shape without putting forth too much effort. The author, Yoko Mizoguchi, conceived this method for people who find it difficult to carry out intense physical routines, such as the ones needed for yoga or pilates, and who seek to reduce muscle tension. The best part is that the routine proposed by Mizoguchi will only take a few minutes of your time.

1. Walking with your buttocks

This exercise, also known as bum-walking, is all about moving around on the floor using your buttocks as if you were walking. To do this, you have to sit with your knees bent to the sides (as seen in the image). While sitting up straight, swing to the sides as if you were walking and your bum was your feet. This exercise improves the movement of your pelvis and hips, which will improve your coordination and resistance, especially when walking normally.

2. Shoulder rotations

This is one of the most basic and easiest exercises that’s included in most routines. You can do this while standing up or sitting down. Just move your shoulders in circles, starting with rotating them forward and then backward, to relieve the tension that builds up in your shoulders and neck. It’s the perfect exercise for those who work long hours in front of the computer or who do office management tasks.

3. Scapular rotations

This is another highly recommended exercise for those who spend a lot of time seated in an office. The idea is pretty straightforward: move your shoulders to make an imaginary cross with your back. Start by moving them from top to bottom, then front to back. Finally, rotate your entire back left to right. It will only take a few seconds, but it can relax the tension in your back.

4. Butt massage

This exercise lasts about one minute and all you need is a tennis ball or golf ball to do it. You have to start by lying on your back on the floor. Then place the ball under one of your buttocks and start twisting your hips for about 30 seconds. Then repeat, but this time, with the other buttock. By doing this, you’ll improve the mobility of your hips as well as release any muscular tension in your pelvis.

5. Ankle stretching

You can do this exercise from your office chair and it will only take a few seconds — so there’s no excuse not to do it! Start by spreading your legs out in front of you. Then, move your feet back and forth. Try to keep them from moving to the sides for the best results. This will relieve the tension in your ankles, and with time, it will help you walk with more elegance.

Benefits of Mizoguchi’s method

According to Mizoguchi, the method has multiple benefits for our bodies because it focuses on loosening up the joints located in the hips, pelvis, arms, and legs without the need for intense physical training. She also claims that if you stick to the method and you really do all the exercises mentioned above, you can obtain the following results:

  • Recover your body’s flexibility.
  • Reduce muscular tension.
  • Gain balance strength and resistance on both sides of the body.
  • Obtain a better balance of the nervous system.
  • Obtain a more slender figure.
  • Regulate motor function with the re-accommodation of your body.
  • Eliminate digestive problems (such as constipation).
  • Tone the muscles that you don’t usually exercise.
  • Coordinate movements better to achieve a smoother and more elegant way of walking.

To make the best out of the routine, you should spend about 30 seconds doing each exercise and repeat the whole routine at least once a day, every day. Since it’s a simple routine, you can do it during your office breaks or even start while you’re still working and then continue later during the day.

Do you spend enough time taking care of your body every day? We’d love to know if you have any other techniques or exercises that could help others reduce pain from sitting for long hours.


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You should never do any of those exercises without consulting a doctor, preferably a chiropractor, first. If you go full in onto all of those at once and you have some sort of limitation that you are unaware of, you could hurt yourself. If you do the exercises, some won't be beneficial without a chiropractic adjustment first. I see a chiropractor and he currently recommends other exercises for me due to how my back is to help loosen it and strengthen the muscles.


I also heard that walking with your buttocks can train your glues and help you get a nice booty ?


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