{"catalogue_version":"2026-09-25","exercise":{"access":"public","id":"standing_spinal_wave","title":"Standing spinal wave","duration_seconds":90,"modality":["mobility"],"intensity":2,"energy_min":"low","energy_max":"high","goals":["spine_mobility","wake_up"],"body_regions":["spine","back"],"position_start":"standing","position_end":"standing","props":[],"transition_seconds":10,"morning_score":0.9,"evening_score":0.4,"low_energy_score":0.6,"short_instruction":"Slow rolling movement through the spine, segment by segment.","spoken_instruction":"Stand with soft knees. Let your chin drop and slowly roll down through your spine, one part at a time, until you hang comfortably forward. Pause, then stack yourself back up from the base of the spine to the head. Keep it slow and let the breath flow.","safety_notes":["Bend your knees as much as you need.","Come up slowly to avoid light-headedness."],"media":{"type":"photo","still":"https://health.modelmatic.eu/demo/still/standing_spinal_wave.png","video":null,"tts":"browser"},"url":"https://health.modelmatic.eu/exercise/standing_spinal_wave"}}