Movement 6 / 13 · 32 counts · 体を前後に曲げる運動
Forward & Backward Bends
Fold, rise, and open — the spine's full morning conversation.
Bounce gently forward toward your toes, roll up tall, then open into a slight backward arch.
How to do it
- Fold forward from the hips with soft knees, letting arms and head hang.
- Bounce lightly two or three times with the counts — relaxed, never forced.
- Roll up to standing, stacking the spine one section at a time.
- Place hands on hips and arch gently back, chest to the sky, then return.
Breathing: Exhale folding forward, inhale rising and arching back.
What it does
- Mobilizes the entire spinal column through flexion and extension.
- The gentle bounce releases the hamstrings without static holding.
Common mistakes
- Locking the knees while folding — keep them softly bent.
- Deep backward arching: the back bend is a lift of the chest, not a limbo.
Questions
I can't touch my toes — does it matter?
Not at all. Hang where you naturally reach; the relaxed bounce does the work over weeks, not mornings.
Is bouncing while stretching safe?
The taiso bounce is small, slow, and unloaded — closer to a nod than a lunge. Skip the bounce and simply hang if your back prefers it.
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.