https://boda.su/en/posts/id1171-japanese-stretching-fukutsuji-science-benefits-guide

Japanese stretching (Fukutsuji): science, benefits, guide

Japanese stretching (Fukutsuji method): what it is, what science says, and a towel-roll how-to

Japanese stretching (Fukutsuji): science, benefits, guide

Discover Japanese stretching, the Fukutsuji towel-roll method: claims vs science, who should avoid it, plus a safe 5-minute how-to for better posture.

2025-11-24T20:36:30+03:00

On TikTok and across other social platforms, videos about Japanese stretching—also known as the Fukutsuji method—are surging in popularity. Creators tout straighter posture, a smaller waist, easier breathing, better circulation, and even fresher-looking facial skin, all in just a few minutes a day.But how does it actually work, and is a miracle makeover a realistic expectation?What is Japanese stretchingJapanese stretching is a routine of 14 core exercises and 10 optional moves. The movements are gentle, done without weights, and most often use one or two towels rolled into a firm bolster.Most positions are performed lying down or seated, sometimes with arms or legs raised, with relaxed positioning or a light squeeze of the shoulder blades.The method was described by Dr. Toshiki Fukutsuji, a Japanese reflexologist and massage therapist. In his book, he writes that relaxing and strengthening the core muscles helps correct slouching, normalize the function of internal organs, and improve sleep, vision, blood pressure, digestion, and even the appearance of facial skin.What the science saysDespite the big promises, scientific evidence for Japanese stretching is limited.Posture correction: A meta-analysis of 23 studies indicates that strength training can help correct spinal curves, while stretching alone has little impact on overall posture.Back pain: Pelvic tilt is not always linked to discomfort. Gentle stretching may slightly relax muscles, but resolving pain typically requires more robust exercise.Height and a smaller belly: Slouching can make you look shorter, but no exercise will increase height physically. Posture work does not replace cardio and calorie control for trimming the waist.Who might want to skip itDr. Fukutsuji cautions that Japanese stretching is contraindicated during pregnancy and for people with back or lower-back pain unless they consult a doctor.How to do the towel-roll exerciseTo start, you’ll need two towels and a thin cord:Fold the towels in four, stack one on top of the other, and roll them into a bolster about 10 cm in diameter. Tie it with the cord.Sit on the floor with your legs extended, place the bolster behind your pelvis, and hold it in place with your hands.Lie back, press your shoulders to the floor, and straighten your knees.Slightly separate your legs and bring your big toes together.Reach your arms overhead, palms down, with little fingers touching. Relax and breathe steadily.When you finish, roll onto your side first, then rise slowly.Practice tipsFukutsuji recommends doing the exercise daily for 5 minutes. If you like, add a second set with a short rest. Holding the position for more than 10 minutes is not advised.Japanese stretching is a safe, simple way to let muscles unwind. It may slightly improve posture and ease tension, but dramatic changes to body shape, internal organ function, or rapid weight loss are unlikely.The method suits those seeking a straightforward daily stretch and a moment of relaxation, yet it doesn’t replace full strength training and cardio. The promises are enticing; the results, on their own, are likely to be modest.

Japanese stretching, Fukutsuji method, towel-roll exercise, posture correction, back pain, waist size, science vs myths, how to, daily routine, safe stretching, home workout, relaxation, core muscles

2025

Carrie Harper

articles

Japanese stretching (Fukutsuji method): what it is, what science says, and a towel-roll how-to

Discover Japanese stretching, the Fukutsuji towel-roll method: claims vs science, who should avoid it, plus a safe 5-minute how-to for better posture.

Carrie Harper, Editor

20:36 24-11-2025

Изображение сгенерировано нейросетью Dall-e

But how does it actually work, and is a miracle makeover a realistic expectation?

What is Japanese stretching

Japanese stretching is a routine of 14 core exercises and 10 optional moves. The movements are gentle, done without weights, and most often use one or two towels rolled into a firm bolster.

Most positions are performed lying down or seated, sometimes with arms or legs raised, with relaxed positioning or a light squeeze of the shoulder blades.

The method was described by Dr. Toshiki Fukutsuji, a Japanese reflexologist and massage therapist. In his book, he writes that relaxing and strengthening the core muscles helps correct slouching, normalize the function of internal organs, and improve sleep, vision, blood pressure, digestion, and even the appearance of facial skin.

What the science says

Despite the big promises, scientific evidence for Japanese stretching is limited.

Posture correction: A meta-analysis of 23 studies indicates that strength training can help correct spinal curves, while stretching alone has little impact on overall posture.
Back pain: Pelvic tilt is not always linked to discomfort. Gentle stretching may slightly relax muscles, but resolving pain typically requires more robust exercise.
Height and a smaller belly: Slouching can make you look shorter, but no exercise will increase height physically. Posture work does not replace cardio and calorie control for trimming the waist.

Who might want to skip it

Dr. Fukutsuji cautions that Japanese stretching is contraindicated during pregnancy and for people with back or lower-back pain unless they consult a doctor.

How to do the towel-roll exercise

To start, you’ll need two towels and a thin cord:

Fold the towels in four, stack one on top of the other, and roll them into a bolster about 10 cm in diameter. Tie it with the cord.
Sit on the floor with your legs extended, place the bolster behind your pelvis, and hold it in place with your hands.
Lie back, press your shoulders to the floor, and straighten your knees.
Slightly separate your legs and bring your big toes together.
Reach your arms overhead, palms down, with little fingers touching. Relax and breathe steadily.
When you finish, roll onto your side first, then rise slowly.

Practice tips

Fukutsuji recommends doing the exercise daily for 5 minutes. If you like, add a second set with a short rest. Holding the position for more than 10 minutes is not advised.

Japanese stretching is a safe, simple way to let muscles unwind. It may slightly improve posture and ease tension, but dramatic changes to body shape, internal organ function, or rapid weight loss are unlikely.

The method suits those seeking a straightforward daily stretch and a moment of relaxation, yet it doesn’t replace full strength training and cardio. The promises are enticing; the results, on their own, are likely to be modest.