{"catalogue_version":"2026-09-25","exercise":{"access":"public","id":"standing_body_shake","title":"Gentle standing body shake","duration_seconds":75,"modality":["mobility","circulation"],"intensity":2,"energy_min":"low","energy_max":"high","goals":["wake_up","circulation","release"],"body_regions":["whole_body"],"position_start":"standing","position_end":"standing","props":[],"transition_seconds":10,"morning_score":0.9,"evening_score":0.3,"low_energy_score":0.7,"short_instruction":"Loose, light shaking through the whole body to wake up circulation.","spoken_instruction":"Stand with your feet about hip width apart. Let your knees soften. Start a small bounce from your ankles and let it travel up through your legs, hips, arms and shoulders. Keep it light and loose, like shaking water off your hands. Let your jaw and breath stay relaxed. Slow down gradually and stand still for a moment to notice how you feel.","safety_notes":["Keep the movement small and comfortable.","Stop if you feel dizzy and stand still until it passes."],"media":{"type":"photo","still":"https://health.modelmatic.eu/demo/still/standing_body_shake.png","video":null,"tts":"browser"},"url":"https://health.modelmatic.eu/exercise/standing_body_shake"}}