Radio Taiso No.2 is good for workers. It consists of 13 exercises. It has more active exercises than Radio Taiso No.1 and focuses on training the entire body and muscle development.

Refer to かんぽ生命＜図解＞ラジオ体操第二・立位, かんぽ生命＜図解＞ラジオ体操第二・座位, NHKラジオ体操の図解(第1・2)立位 and NHKラジオ体操の図解(第1・2)座位.

1. Jump in place to loosen up whole body

Purpose: Loosen up the whole body and be ready to start exercise.

Key Points:

• • Keep the toes touching on the ground. Do not jump high up.

  • Flexing the knees and ankles gently, shake the whole body to loosen the muscles.

Benefits: Improve the blood circulation of the whole body, refresh both the body and spirit.

2. Flex arms and bend knees

Purpose: Move briskly and improve the blood circulation through the whole body.

Key Points:

• • Bend knees while lifting the heels up.

  • Coordinate the movements of the arms and legs, and stretch fully the muscles of the legs.

Benefits: Improve the blood circulation of the whole body, strengthen muscles, improve the sense of rhythm.

3. Spread chest, then revolve arms

Purpose: Loosen up the muscles around the shoulders and the chest.

Key Points:

• • Straighten the arms and swing arms widely.

  • Opening the arms horizontally at shoulder height, spread the chest widely.

  • Revolve the arms from the shoulders, brushing arms near the ears.

Benefits: Prevent stiff shoulders, improve the flexibility around the shoulders and the chest.

4. Feet apart, open chest widely extending arms up

Purpose: Stretching the chest to improve the posture.

Key Points:

• • When extending the arms up, straighten the fingers with the palms up and extend the finger tips upward toward the back.

  • When extending the arms up, do not stick out the belly.

  • When crossing the arms in front, breathe out deeply.

  • Coordinating with the breathing, move the arms widely and slowly.

Benefits: Improve the posture, improve the blood circulation of the whole body, improve respiratory functions.

5. Bend arms to left and right

Purpose: Stretch the muscles on the side of the body and supple the back and the side of the chest.

Key Points:

• • Stand still with the feet wider than shoulder width.

  • When bending the upper back to the side, do not move the waist. Keep the legs straight.

  • Swinging the arm rhythmically, bend the upper back to the side, using the hand on the underarm as an anchor point. Do not lean forward.

Benefits: Supple the back and the side of the chest, improve the posture, improve digestive functions.

6. Bend forward twice, then bend backwards

Purpose: Stretch the muscles around the waist and supple the backbone forward and backward.

Key Points:

• • When bending forward, use the upper body momentum and try touching the hands to the toes. Look toward the rear through the legs.

  • When bending backward, straighten the arms. Keep the arms close to each other.

Benefits: Prevent lumbago, improve the function of internal organs.

7. Swing arms and twist body

Purpose: Supple the backbone to improve the posture. Take the stiffness out of the back and improve the blood circulation.

Key Points:

• • Stand still with the feet apart wider than shoulder width.

  • When swinging the arms horizontally, look at the finger tips and twist the neck also.

  • When swinging the arms, do not move the feet.

Benefits: Improve the posture, prevent lumbago, improve digestive functions.

8. Hop on each foot

Purpose: Strengthen the leg muscles and improve instantaneous motion.

Key Points:

• • At the initiation, lift the right thigh lightly, then hop with the right foot.

  • When hopping, stamp hard and lift the thigh high up.

  • Relax the shoulders, hop rhythmically and lightly.

Benefits: Strengthen the leg muscles, improve instantaneous motion, improve the blood circulation of the whole body, improve the sense of rhythm, refresh both the body and spirit.

9. Feet apart, twist body, then bend down twice

Purpose: Moving dynamically, loosen up the upper body.

Key Points:

• • At the initiation, lift both arms toward the right, while stepping the left foot toward the left.

  • Loosening the upper body, swing the arms dynamically.

  • When bending forward diagonally while exhaling, use the upper body momentum and try touching the hands to the toes. Do not bend the knees to stretch the back of the legs.

  • Move fluidly. Do not pause.

Benefits: Prevent lumbago, improve the posture, supple the whole back.

10. Exercise back, swinging arms

Purpose: Strengthen the back and improve the posture.

Key Points:

• • Stretch the chest, keep the back straight, draw in the chin, and look forward.

  • Coordinating with the arms’ swing, move the upper body up and down.

Benefits: Improve the posture, prevent stiff shoulders, refresh both the body and spirit.

11. Jump

Purpose: Improve the blood circulation and circulatory system.

Key Points:

• • For the first jump, jump high up vigorously. Then, the next two jumps, jump lightly.

  • Putting the power on the toes, jump rhythmically timing to the triple rhythm beat.

Benefits: Strengthen leg muscles, improve the blood circulation of the whole body, improve respiratory functions and circulatory system.

12. Swing arms to the front, then to the side, and bend knees

Purpose: Condition the breath nearing completion of the exercise.

Key Points:

• • When swinging the arms up, swing them up until 90 degrees.

  • Lift the heels up and down, coordinating with the arms movement.

  • Loosening the muscles of the shoulders and arms, swing the arms.

  • Condition the breath.

Benefits: Improve the blood circulation of the whole body, relax both the body and spirit.

13. Breathe deep

Purpose: Breath deeply and return to normal.

Key Points:

• • Raise the arms, stretching the arms through the finger tips, and spread the chest widely.

  • When crossing the arms in front, squeeze the chest.

  • No need to turn the palms up. Move the arms naturally, coordinating with the deep breathing.

Benefits: Relax both the body and spirit.