Healthy habits are learnt through rigorous practice serving a healthy body. Initially, many of us had forgotten the importance of those minimalist efforts made in order to serve the purpose of achieving a healthy and happy lifestyle. Today we'll go back in time to Japan and experience a traditional practice of their daily routine that anyone of us can adopt simply through repetition and discipline.‘Rajio Taisou’ also known as Radio exercise is one of the common features of summer in Japan. Let us now examine the way in which it is executed. As all of us comprehend that our bodies move naturally if we hear a theme song or a piano sound. Well, have you ever noticed elderly people in the park doing calisthenics? Have you ever seen students doing exercises in their physical education classes or starring in Japanese anime? Have you ever come across students gathering in the park or school early in the morning during their summer vacations?
It is a calisthenic 10-minute exercise programme broadcast on NHK, Japan’s public broadcasting station, that guides warm-up exercises while playing piano music. It was created for people of all ages to do on their own, and there is also a version that allows us to do it while sitting, so everyone from children to the elderly can participate. It is regarded as a simple and effective exercise that employs simple motions to engage muscles of the entire body.
‘Directions to Practice Rajio Taisou’
The entire program is divided into two sections including 13 different motions in each and every section. This is followed for approximately 3 minutes. The first section aims to increase physical strength in people of all ages. The first half part of it is known as “Rajio Taisou Dai ichi '' whereas the second half is known as “Rajio Taisou Dai ni '' is aimed at a younger generation, primarily for muscle training.
Following are the 13 standard motions included in part one:
The first step starts from rotating your arms and stretching them. Raise your arms up from your sides, then stretch your back and bring your arms down from your side.
Cross your arms and spread them while bending your legs up and down. Bend your knees and swing your arms. This will help strengthen your body structure.
Move your arms around. Swing your arms around in full circles to the outside and then back in.
Take a step back (chest out) , spread your legs to the left, open your shoulders, swing your arms, stretch your chest with an inward breath. It enables to relieve tension or pain and increases blood circulation.
Start turning your body sideways. Bend sideways with one arm up and over your head, then stretch your side twice from the right.
This includes bending your body back and forth. Bend forward three times to touch the ground, then bounce with your hands on your waist and backbend.
Now, begin with a swing. Commence with swinging your arms and twist your body first to the left, then to the right. This helps in decreasing body and back stiffness.
Stretch your body along with your arms in both the directions up and down. Hands are supposed to be on your shoulders with your legs spread to the left, stretch up then down.
Extend your chest out and then bend your body diagonally downwards. Then bend towards your right toe twice, then up and open your arms, stretch your chest and then down towards your left. Repeat the same in order to alleviate lower back pain.
This step includes rotating your entire body by making a circle using your upper body and then repeat the similar from the other side.
Perform a double leg jump by hopping on both feet up four times, end this step by closing your legs two times.
Open out your arms apart and then start bending and stretching your legs. Act along a light squat by swinging your arms.
The last step is as above: Take a deep breath and slowly stretch both arms. Try to control your breathing by taking deep breaths in and out while moving your arms up and down.
In case you're someone who loves following fitness routines by demonstrating and watching people exercise on YouTube. You can consider those videos and seek some help from them as well. This three minute Japanese stretch encourages using momentum and weight of our own body without the need of any gym equipment. It is believed to be a key to life longevity and better health conditions. We can all follow this effortless way to lesser diseases and improved blood flow with numerous other benefits. That’s all for today. We hope that ‘Rajio Taisou’ makes a place among abounding hearts. Thank you for sparing your valuable time and giving it a read. See you in our upcoming blog.
By Pratiksha (Team SYNC)
So well written!
ReplyDeleteThankyousomuch !!
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