{"catalogue_version":"2026-09-25","exercise":{"access":"public","id":"side_to_side_sway","title":"Slow side-to-side sway","duration_seconds":90,"modality":["mobility","grounding"],"intensity":1,"energy_min":"very_low","energy_max":"moderate","goals":["grounding","down_regulate","relaxation"],"body_regions":["whole_body","hips"],"position_start":"standing","position_end":"standing","props":[],"transition_seconds":10,"morning_score":0.5,"evening_score":0.9,"low_energy_score":1,"short_instruction":"Easy rocking from side to side, like a slow metronome.","spoken_instruction":"Stand with your feet hip width apart. Begin to sway slowly from side to side, shifting gently from one foot to the other. Let your arms be soft and your breathing slow. Gradually make the sway smaller until you come to stillness.","safety_notes":["Keep the sway small and comfortable."],"media":{"type":"photo","still":"https://health.modelmatic.eu/demo/still/side_to_side_sway.png","video":null,"tts":"browser"},"url":"https://health.modelmatic.eu/exercise/side_to_side_sway"}}