Movement 1 / 13 · 32 counts · 背伸びの運動
Reaching Stretch
Wake the whole body with one tall reach.
Rise onto the balls of your feet as your arms float up; grow tall, then lower with control.
How to do it
- Stand with feet hip-width apart, arms relaxed at your sides.
- Sweep both arms forward and up over your head as you inhale.
- Stretch tall through your fingertips — imagine morning sun on your palms.
- Lower your arms out to the sides in a wide arc as you exhale.
Breathing: Inhale on the way up, exhale on the way down. Never hold your breath.
What it does
- Elongates the spine after sleep and opens the ribcage for deeper breathing.
- Signals the nervous system that the day has started — this is the routine's alarm clock.
Common mistakes
- Shrugging the shoulders up to the ears — keep them soft as the arms rise.
- Rushing: this movement sets the tempo for everything that follows.
Questions
Should my heels leave the floor?
They can, gently, if your balance allows — but flat feet are fine. The stretch lives in the spine and arms, not the calves.
Why does the routine start with stretching instead of cardio?
Radio Taiso is sequenced from gentle to lively and back. Starting tall and slow prepares joints and posture for the swings and jumps that come later.
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.