{"catalogue_version":"2026-09-25","exercise":{"access":"public","id":"qigong_arm_swings","title":"Qigong arm swings","duration_seconds":120,"modality":["qigong","circulation"],"intensity":2,"energy_min":"low","energy_max":"high","goals":["circulation","wake_up","whole_body"],"body_regions":["whole_body","spine"],"position_start":"standing","position_end":"standing","props":[],"transition_seconds":10,"morning_score":0.9,"evening_score":0.4,"low_energy_score":0.7,"short_instruction":"Relaxed twisting of the torso with the arms swinging freely.","spoken_instruction":"Stand with your feet hip width apart and knees soft. Begin to turn your waist gently left and right, letting your arms swing loosely and wrap around your body. Keep your shoulders and hands relaxed and let your heels stay grounded. Let the breath be natural.","safety_notes":["Keep the twist gentle and led by the waist, not the arms."],"media":{"type":"photo","still":"https://health.modelmatic.eu/demo/still/qigong_arm_swings.png","video":null,"tts":"browser"},"url":"https://health.modelmatic.eu/exercise/qigong_arm_swings"}}