Modelmatic Health catalogue 2026-09-25 — 21 exercise(s), public access Filter with query params; see https://health.modelmatic.eu/start # Gentle standing body shake [standing_body_shake] Loose, light shaking through the whole body to wake up circulation. Duration: 75s Transition in: 10s Intensity: 2 Energy: low-high Position: standing -> standing Props: none Modality: mobility, circulation Goals: wake_up, circulation, release Body regions: whole_body Scores morning 0.9 evening 0.3 low-energy 0.7 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. ---------------------------------------- # Heel raises + calf pump [heel_raises_calf_pump] Slow rises onto the balls of the feet to move the calves. Duration: 60s Transition in: 10s Intensity: 1 Energy: very_low-high Position: standing -> standing Props: chair_optional Modality: circulation, mobility Goals: circulation, very_low_energy Body regions: ankles, calves Scores morning 0.7 evening 0.6 low-energy 1 Spoken instruction: Stand tall. Rest a hand on a wall or chair back if you like. Slowly rise onto the balls of your feet, pause for a breath, then lower with control. Keep a steady rhythm and let your breath stay easy. Safety notes: - Use a support for balance if needed. ---------------------------------------- # Ankle pumps [ankle_pumps] Seated slow point-and-flex of the feet. Duration: 60s Transition in: 10s Intensity: 1 Energy: very_low-moderate Position: seated -> seated Props: none Modality: circulation, mobility Goals: circulation, very_low_energy Body regions: ankles, feet Scores morning 0.6 evening 0.7 low-energy 1 Spoken instruction: Sit comfortably. Lift one foot slightly and slowly point the toes away, then draw them back toward you. Move through a comfortable range and keep the breath relaxed. Swap feet, or work both together. Safety notes: - Keep the range comfortable and pain free. ---------------------------------------- # Shoulder rolls with breath [shoulder_rolls_breath] Slow shoulder circles paired with the breath. Duration: 75s Transition in: 10s Intensity: 1 Energy: low-high Position: standing -> standing Props: none Modality: mobility, breath Goals: desk_reset, neck_shoulders, down_regulate Body regions: shoulders, neck Scores morning 0.8 evening 0.7 low-energy 1 Spoken instruction: Stand or sit comfortably and let your arms hang loose. As you breathe in, draw your shoulders up and back. As you breathe out, let them roll down and forward. Keep the circles slow and smooth, following your breath. After several rounds, reverse the direction. Safety notes: - Keep the movement comfortable and pain-free. ---------------------------------------- # Slow neck mobility [slow_neck_mobility] Small, slow neck movements in each direction. Duration: 90s Transition in: 10s Intensity: 1 Energy: low-high Position: seated -> seated Props: none Modality: mobility Goals: neck_shoulders, relaxation, desk_reset Body regions: neck Scores morning 0.7 evening 0.8 low-energy 1 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. ---------------------------------------- # Towel shoulder opener [towel_shoulder_opener] Hold a towel wide and move the arms overhead and back. Duration: 90s Transition in: 12s Intensity: 2 Energy: low-high Position: standing -> standing Props: towel Modality: mobility, stretch Goals: neck_shoulders, chest_opener, desk_reset Body regions: shoulders, chest Scores morning 0.8 evening 0.6 low-energy 0.7 Spoken instruction: Hold a towel or belt with both hands, wider than your shoulders. Keep your arms fairly straight and slowly lift the towel up overhead. Go only as far as feels easy, then lower it back down in front of you. Widen your grip if your shoulders feel tight. Safety notes: - Widen the grip if the shoulders feel strained. - Do not force the range. ---------------------------------------- # Standing spinal wave [standing_spinal_wave] Slow rolling movement through the spine, segment by segment. Duration: 90s Transition in: 10s Intensity: 2 Energy: low-high Position: standing -> standing Props: none Modality: mobility Goals: spine_mobility, wake_up Body regions: spine, back Scores morning 0.9 evening 0.4 low-energy 0.6 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. ---------------------------------------- # Cat-cow [cat_cow] On hands and knees, alternate a gentle arch and round of the back. Duration: 90s Transition in: 15s Intensity: 1 Energy: low-high Position: floor -> floor Props: mat Modality: mobility, yoga Goals: spine_mobility, desk_reset, relaxation Body regions: spine, back Scores morning 0.8 evening 0.7 low-energy 0.8 Spoken instruction: Come onto your hands and knees, wrists under shoulders and knees under hips. As you breathe in, let your belly soften and your chest lift. As you breathe out, round your back toward the ceiling and let your head relax down. Move slowly between the two, following your breath. Safety notes: - Pad the knees with a mat or blanket. - Keep the range comfortable. ---------------------------------------- # Child's pose breathing [childs_pose_breathing] Resting forward fold over the knees with slow breathing. Duration: 120s Transition in: 15s Intensity: 1 Energy: very_low-moderate Position: floor -> floor Props: mat, cushion_optional Modality: yoga, breath Goals: down_regulate, evening, relaxation Body regions: back, hips Scores morning 0.3 evening 1 low-energy 1 Spoken instruction: From hands and knees, bring your big toes together and sit your hips back toward your heels. Rest your forehead on the mat or a cushion and let your arms rest forward or alongside you. Let your breath move slowly into your back. Stay as long as it feels comfortable. Safety notes: - Place a cushion under the hips or forehead for comfort. - Come out slowly. ---------------------------------------- # Supine knee windshield wipers [supine_windshield_wipers] Lying down, let both knees sway slowly side to side. Duration: 120s Transition in: 15s Intensity: 1 Energy: very_low-moderate Position: floor -> floor Props: mat Modality: mobility Goals: hips, lower_back, relaxation Body regions: hips, lower_back Scores morning 0.5 evening 0.9 low-energy 1 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. ---------------------------------------- # Legs on chair breathing [legs_on_chair_breathing] Lie down with the lower legs resting on a chair seat and breathe slowly. Duration: 180s Transition in: 20s Intensity: 1 Energy: very_low-low Position: floor -> floor Props: mat, chair Modality: breath, restorative Goals: down_regulate, evening, circulation Body regions: legs, lower_back Scores morning 0.2 evening 1 low-energy 1 Spoken instruction: Lie on your back and rest your lower legs on a chair seat, so your knees and hips are at a comfortable right angle. Let your arms rest away from your body. Breathe slowly, making the out-breath a little longer than the in-breath. Let your legs and jaw feel heavy. Safety notes: - Come out slowly and roll to your side before sitting up. ---------------------------------------- # Supported forward fold [supported_forward_fold] Fold forward with the hands resting on a chair seat or blocks. Duration: 120s Transition in: 15s Intensity: 1 Energy: low-moderate Position: standing -> standing Props: chair, blocks_optional Modality: stretch, restorative Goals: relaxation, posterior_chain, down_regulate Body regions: hamstrings, back Scores morning 0.5 evening 0.8 low-energy 0.8 Spoken instruction: Stand facing a chair, an arm's length away. With soft knees, hinge from your hips and rest your hands or forearms on the chair seat. Let your head and neck relax. Breathe slowly and let gravity lengthen the back of your body. To finish, bend your knees and roll up slowly. Safety notes: - Keep the knees soft. - Roll up slowly to avoid light-headedness. ---------------------------------------- # Qigong arm swings [qigong_arm_swings] Relaxed twisting of the torso with the arms swinging freely. Duration: 120s Transition in: 10s Intensity: 2 Energy: low-high Position: standing -> standing Props: none Modality: qigong, circulation Goals: circulation, wake_up, whole_body Body regions: whole_body, spine Scores morning 0.9 evening 0.4 low-energy 0.7 Spoken instruction: Stand with your feet hip width apart and knees soft. Begin to turn your waist gently left and right, letting your arms swing loosely and wrap around your body. Keep your shoulders and hands relaxed and let your heels stay grounded. Let the breath be natural. Safety notes: - Keep the twist gentle and led by the waist, not the arms. ---------------------------------------- # Qigong gathering movement [qigong_gathering] Slow raising and lowering of the arms coordinated with the breath. Duration: 120s Transition in: 10s Intensity: 1 Energy: very_low-moderate Position: standing -> standing Props: none Modality: qigong, breath Goals: down_regulate, relaxation, whole_body Body regions: whole_body, shoulders Scores morning 0.6 evening 0.9 low-energy 1 Spoken instruction: Stand comfortably with soft knees. As you breathe in, float both arms out and up in a wide arc, as if gathering something toward you. As you breathe out, let the hands sink slowly down the midline of your body. Move as slowly as your breath, without straining. Safety notes: - Lower the arms if the shoulders tire. ---------------------------------------- # Tai-chi-inspired weight shifts [taichi_weight_shifts] Slow shifting of body weight from one foot to the other. Duration: 120s Transition in: 10s Intensity: 2 Energy: low-high Position: standing -> standing Props: none Modality: tai_chi, balance Goals: balance, grounding, whole_body Body regions: legs, hips Scores morning 0.8 evening 0.6 low-energy 0.7 Spoken instruction: Stand with your feet a little wider than your hips, knees soft. Slowly shift your weight over your right foot, feeling the left foot get light. Pause, then shift slowly to the left. Keep your torso tall and your breath calm. Rest a hand on a wall if you want more stability. Safety notes: - Use a wall or chair for support if balance feels unsteady. ---------------------------------------- # Slow side-to-side sway [side_to_side_sway] Easy rocking from side to side, like a slow metronome. Duration: 90s Transition in: 10s Intensity: 1 Energy: very_low-moderate Position: standing -> standing Props: none Modality: mobility, grounding Goals: grounding, down_regulate, relaxation Body regions: whole_body, hips Scores morning 0.5 evening 0.9 low-energy 1 Spoken instruction: Stand with your feet hip width apart. Begin to sway slowly from side to side, shifting gently from one foot to the other. Let your arms be soft and your breathing slow. Gradually make the sway smaller until you come to stillness. Safety notes: - Keep the sway small and comfortable. ---------------------------------------- # Seated spinal rotation [seated_spinal_rotation] Gentle seated turn of the torso to each side. Duration: 90s Transition in: 10s Intensity: 1 Energy: low-high Position: seated -> seated Props: chair Modality: mobility Goals: desk_reset, spine_mobility Body regions: spine, back Scores morning 0.7 evening 0.7 low-energy 1 Spoken instruction: Sit tall toward the front of a chair with both feet flat on the floor. On an out-breath, turn your torso slowly to one side, letting your hands rest lightly on your thigh or the chair. Keep the turn gentle. Return to center on an in-breath and repeat to the other side. Safety notes: - Turn gently and lead with the ribcage, not the neck. - Stop at any pinch. ---------------------------------------- # Seated shoulder and upper-back flow [seated_upper_back_flow] Alternating reach forward and open through the upper back. Duration: 120s Transition in: 10s Intensity: 1 Energy: low-high Position: seated -> seated Props: chair Modality: mobility Goals: desk_reset, neck_shoulders Body regions: shoulders, upper_back Scores morning 0.7 evening 0.7 low-energy 1 Spoken instruction: Sit tall. Interlace your hands and reach them forward, letting your upper back round and open. Then release, draw your elbows back and lift your chest, drawing the shoulder blades gently together. Move slowly between the two shapes with your breath. Safety notes: - Keep the range comfortable. ---------------------------------------- # Slow settling breath [physiological_sigh_settling] A double in-breath through the nose followed by a long slow out-breath. Duration: 90s Transition in: 8s Intensity: 1 Energy: very_low-high Position: seated -> seated Props: none Modality: breath Goals: down_regulate, relaxation, evening Body regions: whole_body Scores morning 0.4 evening 1 low-energy 1 Spoken instruction: Sit or lie comfortably. Breathe in slowly through your nose, then add a second small sip of air to top up the breath. Then let a long, slow breath out through your mouth, as if gently fogging a mirror. Let your shoulders drop. Repeat a few times, then let your breath return to normal and just notice how you feel. Safety notes: - If any breathing pattern feels uncomfortable, return to normal breathing. ---------------------------------------- # Constructive-rest body scan and movement [constructive_rest_scan] Rest on the back with bent knees, scanning and gently moving through the body. Duration: 180s Transition in: 20s Intensity: 1 Energy: very_low-low Position: floor -> floor Props: mat Modality: restorative, breath Goals: evening, relaxation, down_regulate Body regions: whole_body, lower_back Scores morning 0.2 evening 1 low-energy 1 Spoken instruction: Lie on your back with your knees bent and feet on the floor about hip width apart. Let your lower back settle naturally. Slowly bring your attention from your feet up to your head, softening each area as you pass through it. Now and then let a small movement happen where you notice tension, then return to stillness. Finish by rolling to one side and resting there for a breath before you get up. Safety notes: - Support the head with a thin cushion if needed. - Get up slowly. ---------------------------------------- # Downward dog [downward_dog] From hands and knees, lift the hips back into a soft upside-down V. Duration: 60s Transition in: 15s Intensity: 2 Energy: low-high Position: floor -> floor Props: mat, chair_optional Modality: yoga, stretch Goals: posterior_chain, wake_up, whole_body Body regions: hamstrings, calves, shoulders, back Scores morning 0.8 evening 0.4 low-energy 0.5 Spoken instruction: Start on your hands and knees. Tuck your toes and, as you breathe out, lift your hips up and back. Keep your knees as bent as you like and let your heels float. Let your head hang easily and breathe slowly. To finish, lower your knees and rest back toward your heels. For an easier version, rest your hands on a chair seat and step back. Safety notes: - Bend your knees as much as you need; the heels don't need to reach the floor. - If your wrists or shoulders feel strained, use a chair against a wall instead, or skip it. - Come up slowly to avoid light-headedness.