The 13 movements of Radio Taiso
What are the 13 exercises in Radio Taiso?
The classic first routine is thirteen movements done in order: a reaching stretch, arm swings with leg bends, arm circles, chest opening, side bends, forward and backward bends, body twists, an up-and-down stretch, diagonal bends with chest opening, body circles, light jumps, cool-down swings, and deep breathing.
Each movement runs on counts of eight and flows into the next without a break — the whole routine takes about three minutes and ten seconds. Tap any movement to learn it step by step, then do the full routine with the music on the home page.
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Movement 1 · 32 counts
Reaching Stretch
背伸びの運動
Wake the whole body with one tall reach.
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Movement 2 · 32 counts
Arm Swings with Leg Bends
腕を振って脚を曲げ伸ばす運動
Swing loose, bend easy — the rhythm section of the routine.
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Movement 3 · 32 counts
Arm Circles
腕を回す運動
Big, round circles to oil the shoulders.
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Movement 4 · 32 counts
Chest Opening
胸を反らす運動
Open the chest, lift the gaze, breathe wider.
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Movement 5 · 32 counts
Side Bends
体を横に曲げる運動
Lean like a pendulum; stretch the waist you forgot you had.
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Movement 6 · 32 counts
Forward & Backward Bends
体を前後に曲げる運動
Fold, rise, and open — the spine's full morning conversation.
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Movement 7 · 32 counts
Body Twists
体をねじる運動
Let your arms wrap around you like a loose coat.
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Movement 8 · 16 counts
Up & Down Stretch
腕を上下に伸ばす運動
Sharp reaches skyward — the routine's exclamation marks.
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Movement 9 · 32 counts
Diagonal Bend & Chest Opening
体を斜め下に曲げ、胸を反らす運動
Sweep low toward one foot, then bloom open wide.
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Movement 10 · 16 counts
Body Circles
体を回す運動
One slow, glorious lighthouse sweep of the whole torso.
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Movement 11 · 32 counts
Light Jumps
両脚で跳ぶ運動
Small bounces of pure morning joy.
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Movement 12 · 16 counts
Cool-Down Swings
腕を振って脚を曲げ伸ばす運動（整理）
The rhythm section returns, softer — the body's way of saying almost done.
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Movement 13 · 32 counts
Deep Breathing
深呼吸
The quiet ending: arms rise with the breath, and the day begins.