{"catalogue_version":"2026-09-25","exercise":{"access":"public","id":"seated_spinal_rotation","title":"Seated spinal rotation","duration_seconds":90,"modality":["mobility"],"intensity":1,"energy_min":"low","energy_max":"high","goals":["desk_reset","spine_mobility"],"body_regions":["spine","back"],"position_start":"seated","position_end":"seated","props":["chair"],"transition_seconds":10,"morning_score":0.7,"evening_score":0.7,"low_energy_score":1,"short_instruction":"Gentle seated turn of the torso to each side.","spoken_instruction":"Sit tall toward the front of a chair with both feet flat on the floor. On an out-breath, turn your torso slowly to one side, letting your hands rest lightly on your thigh or the chair. Keep the turn gentle. Return to center on an in-breath and repeat to the other side.","safety_notes":["Turn gently and lead with the ribcage, not the neck.","Stop at any pinch."],"media":{"type":"photo","still":"https://health.modelmatic.eu/demo/still/seated_spinal_rotation.png","video":null,"tts":"browser"},"url":"https://health.modelmatic.eu/exercise/seated_spinal_rotation"}}