{"catalogue_version":"2026-09-25","exercise":{"access":"public","id":"shoulder_rolls_breath","title":"Shoulder rolls with breath","duration_seconds":75,"modality":["mobility","breath"],"intensity":1,"energy_min":"low","energy_max":"high","goals":["desk_reset","neck_shoulders","down_regulate"],"body_regions":["shoulders","neck"],"position_start":"standing","position_end":"standing","props":[],"transition_seconds":10,"morning_score":0.8,"evening_score":0.7,"low_energy_score":1,"short_instruction":"Slow shoulder circles paired with the breath.","spoken_instruction":"Stand or sit comfortably and let your arms hang loose. As you breathe in, draw your shoulders up and back. As you breathe out, let them roll down and forward. Keep the circles slow and smooth, following your breath. After several rounds, reverse the direction.","safety_notes":["Keep the movement comfortable and pain-free."],"media":{"type":"photo","still":"https://health.modelmatic.eu/demo/still/shoulder_rolls_breath.png","video":null,"tts":"browser"},"url":"https://health.modelmatic.eu/exercise/shoulder_rolls_breath"}}