{"catalogue_version":"2026-09-25","exercise":{"access":"public","id":"slow_neck_mobility","title":"Slow neck mobility","duration_seconds":90,"modality":["mobility"],"intensity":1,"energy_min":"low","energy_max":"high","goals":["neck_shoulders","relaxation","desk_reset"],"body_regions":["neck"],"position_start":"seated","position_end":"seated","props":[],"transition_seconds":10,"morning_score":0.7,"evening_score":0.8,"low_energy_score":1,"short_instruction":"Small, slow neck movements in each direction.","spoken_instruction":"Sit tall and relax your shoulders. Slowly turn your head to look over one shoulder, then the other. Return to center, then lower one ear toward one shoulder and back through center to the other side. Finally lower your chin gently toward your chest and lift back to level. Move slowly and keep it well within a comfortable range.","safety_notes":["Avoid tipping the head far backwards.","Move slowly and stop at any pinch or discomfort."],"media":{"type":"photo","still":"https://health.modelmatic.eu/demo/still/slow_neck_mobility.png","video":null,"tts":"browser"},"url":"https://health.modelmatic.eu/exercise/slow_neck_mobility"}}