Exercise catalogue

21 exercises shown (public access, catalogue 2026-09-25). Machine versions: .json · .txt.

• Gentle standing body shake
  75s · intensity 2 · energy low–high · standing · no props
  Loose, light shaking through the whole body to wake up circulation.
  wake_upcirculationrelease
• Heel raises + calf pump
  60s · intensity 1 · energy very_low–high · standing · props: chair_optional
  Slow rises onto the balls of the feet to move the calves.
  circulationvery_low_energy
• Ankle pumps
  60s · intensity 1 · energy very_low–moderate · seated · no props
  Seated slow point-and-flex of the feet.
  circulationvery_low_energy
• Shoulder rolls with breath
  75s · intensity 1 · energy low–high · standing · no props
  Slow shoulder circles paired with the breath.
  desk_resetneck_shouldersdown_regulate
• Slow neck mobility
  90s · intensity 1 · energy low–high · seated · no props
  Small, slow neck movements in each direction.
  neck_shouldersrelaxationdesk_reset
• Towel shoulder opener
  90s · intensity 2 · energy low–high · standing · props: towel
  Hold a towel wide and move the arms overhead and back.
  neck_shoulderschest_openerdesk_reset
• Standing spinal wave
  90s · intensity 2 · energy low–high · standing · no props
  Slow rolling movement through the spine, segment by segment.
  spine_mobilitywake_up
• Cat-cow
  90s · intensity 1 · energy low–high · floor · props: mat
  On hands and knees, alternate a gentle arch and round of the back.
  spine_mobilitydesk_resetrelaxation
• Child's pose breathing
  120s · intensity 1 · energy very_low–moderate · floor · props: mat, cushion_optional
  Resting forward fold over the knees with slow breathing.
  down_regulateeveningrelaxation
• Supine knee windshield wipers
  120s · intensity 1 · energy very_low–moderate · floor · props: mat
  Lying down, let both knees sway slowly side to side.
  hipslower_backrelaxation
• Legs on chair breathing
  180s · intensity 1 · energy very_low–low · floor · props: mat, chair
  Lie down with the lower legs resting on a chair seat and breathe slowly.
  down_regulateeveningcirculation
• Supported forward fold
  120s · intensity 1 · energy low–moderate · standing · props: chair, blocks_optional
  Fold forward with the hands resting on a chair seat or blocks.
  relaxationposterior_chaindown_regulate
• Qigong arm swings
  120s · intensity 2 · energy low–high · standing · no props
  Relaxed twisting of the torso with the arms swinging freely.
  circulationwake_upwhole_body
• Qigong gathering movement
  120s · intensity 1 · energy very_low–moderate · standing · no props
  Slow raising and lowering of the arms coordinated with the breath.
  down_regulaterelaxationwhole_body
• Tai-chi-inspired weight shifts
  120s · intensity 2 · energy low–high · standing · no props
  Slow shifting of body weight from one foot to the other.
  balancegroundingwhole_body
• Slow side-to-side sway
  90s · intensity 1 · energy very_low–moderate · standing · no props
  Easy rocking from side to side, like a slow metronome.
  groundingdown_regulaterelaxation
• Seated spinal rotation
  90s · intensity 1 · energy low–high · seated · props: chair
  Gentle seated turn of the torso to each side.
  desk_resetspine_mobility
• Seated shoulder and upper-back flow
  120s · intensity 1 · energy low–high · seated · props: chair
  Alternating reach forward and open through the upper back.
  desk_resetneck_shoulders
• Slow settling breath
  90s · intensity 1 · energy very_low–high · seated · no props
  A double in-breath through the nose followed by a long slow out-breath.
  down_regulaterelaxationevening
• Constructive-rest body scan and movement
  180s · intensity 1 · energy very_low–low · floor · props: mat
  Rest on the back with bent knees, scanning and gently moving through the body.
  eveningrelaxationdown_regulate
• Downward dog
  60s · intensity 2 · energy low–high · floor · props: mat, chair_optional
  From hands and knees, lift the hips back into a soft upside-down V.
  posterior_chainwake_upwhole_body

Modelmatic Health · catalogue · /start · general wellness movement, not medical treatment