If you’re looking for a simple yet powerful way to boost your flexibility, improve circulation, and support your overall well-being, the Makko-Ho stretches are a perfect place to start. Rooted in Japanese tradition, these stretches aren’t just about physical fitness — they’re also designed to harmonize your body’s energy flow.
What Are Makko-Ho Stretches?
Makko-Ho is a series of six stretching exercises that originated in Japan, developed by Shizuto Masunaga, a master of Shiatsu therapy. The stretches are designed to stimulate the meridians (energy channels) in the body, which are also recognized in Traditional Chinese Medicine. By stretching along these meridians, you can help restore balance and vitality.
The Benefits of Makko-Ho Stretches
Regular practice of Makko-Ho can offer many benefits, including:
• Improved flexibility in the legs, hips, and spine
• Better posture through balanced muscle engagement
• Enhanced circulation and oxygen flow
• Reduced stiffness in joints and muscles
• Support for emotional balance through energy regulation
The Six Makko-Ho Stretches
Each stretch targets specific meridians and organ systems:
1. Lung & Large Intestine Stretch – Boosts breathing capacity and digestive health.
2. Stomach & Spleen Stretch – Improves digestion and helps with energy levels.
3. Heart & Small Intestine Stretch – Supports cardiovascular health and emotional stability.
4. Bladder & Kidney Stretch – Promotes detoxification and balances water energy.
5. Pericardium & Triple Heater Stretch – Enhances immune function and circulation.
6. Liver & Gallbladder Stretch – Aids detoxification and supports joint health.
How to Practice Safely
• Warm up before starting to avoid muscle strain.
• Move slowly and avoid forcing your body into discomfort.
• Breathe deeply, holding each stretch for 20–30 seconds.
• Consistency is more important than intensity — daily practice yields the best results.
Final Thoughts
Makko-Ho stretches are a gentle yet transformative way to care for your body and mind. Whether you’re seeking physical flexibility, energy balance, or a mindful daily ritual, these stretches can become a grounding and rejuvenating habit.
See video above on how to do the Makko-Ho Stretches from Shiatsu College.
