{"catalogue_version":"2026-09-25","exercise":{"access":"public","id":"seated_upper_back_flow","title":"Seated shoulder and upper-back flow","duration_seconds":120,"modality":["mobility"],"intensity":1,"energy_min":"low","energy_max":"high","goals":["desk_reset","neck_shoulders"],"body_regions":["shoulders","upper_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":"Alternating reach forward and open through the upper back.","spoken_instruction":"Sit tall. Interlace your hands and reach them forward, letting your upper back round and open. Then release, draw your elbows back and lift your chest, drawing the shoulder blades gently together. Move slowly between the two shapes with your breath.","safety_notes":["Keep the range comfortable."],"media":{"type":"photo","still":"https://health.modelmatic.eu/demo/still/seated_upper_back_flow.png","video":null,"tts":"browser"},"url":"https://health.modelmatic.eu/exercise/seated_upper_back_flow"}}