{"catalogue_version":"2026-09-25","exercise":{"access":"public","id":"supine_windshield_wipers","title":"Supine knee windshield wipers","duration_seconds":120,"modality":["mobility"],"intensity":1,"energy_min":"very_low","energy_max":"moderate","goals":["hips","lower_back","relaxation"],"body_regions":["hips","lower_back"],"position_start":"floor","position_end":"floor","props":["mat"],"transition_seconds":15,"morning_score":0.5,"evening_score":0.9,"low_energy_score":1,"short_instruction":"Lying down, let both knees sway slowly side to side.","spoken_instruction":"Lie on your back with your knees bent and feet on the floor, a little wider than your hips. Let both knees drift slowly to one side, only as far as feels easy, then float them back through center to the other side. Keep your shoulders relaxed on the floor and your breath slow.","safety_notes":["Keep the movement small if your lower back is sensitive."],"media":{"type":"photo","still":"https://health.modelmatic.eu/demo/still/supine_windshield_wipers.png","video":null,"tts":"browser"},"url":"https://health.modelmatic.eu/exercise/supine_windshield_wipers"}}