Movement 2 / 13 · 32 counts · 腕を振って脚を曲げ伸ばす運動
Arm Swings with Leg Bends
Swing loose, bend easy — the rhythm section of the routine.
Swing both arms forward and back like pendulums while bending and straightening your knees in rhythm.
How to do it
- Let both arms swing forward to shoulder height, then back behind you.
- As the arms swing, bend your knees into a shallow, springy squat.
- Straighten as the arms rise; keep heels light.
- Repeat in a steady one-two rhythm with the counts.
Breathing: Breathe naturally with the rhythm — the bounce sets the pace.
What it does
- Loosens the shoulders and warms the thighs with light, rhythmic load.
- Teaches the loose, springy quality that carries through the whole routine.
Common mistakes
- Deep squatting — the knee bend is shallow, a bounce rather than a squat.
- Stiff arms: let gravity do the swinging.
Questions
How deep should the knee bend be?
Only a few centimeters — a soft spring. Radio Taiso is designed for all ages, so joints are loaded gently and rhythmically, never heavily.
Can I do this movement seated?
Yes. Swing the arms and press the feet into the floor in rhythm. Seated Radio Taiso is an official tradition, used in schools and care homes.
Radio Taiso is gentle, but it is still exercise. If you have a medical condition, an injury, or any doubt, check with a health professional before starting.