{"catalogue_version":"2026-09-25","exercise":{"access":"public","id":"ankle_pumps","title":"Ankle pumps","duration_seconds":60,"modality":["circulation","mobility"],"intensity":1,"energy_min":"very_low","energy_max":"moderate","goals":["circulation","very_low_energy"],"body_regions":["ankles","feet"],"position_start":"seated","position_end":"seated","props":[],"transition_seconds":10,"morning_score":0.6,"evening_score":0.7,"low_energy_score":1,"short_instruction":"Seated slow point-and-flex of the feet.","spoken_instruction":"Sit comfortably. Lift one foot slightly and slowly point the toes away, then draw them back toward you. Move through a comfortable range and keep the breath relaxed. Swap feet, or work both together.","safety_notes":["Keep the range comfortable and pain free."],"media":{"type":"photo","still":"https://health.modelmatic.eu/demo/still/ankle_pumps.png","video":null,"tts":"browser"},"url":"https://health.modelmatic.eu/exercise/ankle_pumps"}}