{
  "guide": {
    "slug": "wellness-i",
    "title": "Wellness I",
    "subtitle": null,
    "durationLabel": "4-week program",
    "tenant": "Complete Wellness",
    "exerciseCount": 12
  },
  "actions": {
    "mcpEndpoint": "https://completewellness.pages.dev/mcp",
    "read": "GET https://completewellness.pages.dev/api/agent/guide?slug=wellness-i",
    "log": "POST https://completewellness.pages.dev/api/agent/log",
    "timer": "POST https://completewellness.pages.dev/api/agent/timer",
    "reminder": "POST https://completewellness.pages.dev/api/agent/reminder"
  },
  "exercises": [
    {
      "slug": "01-head-retraction",
      "number": 1,
      "title": "Head Retraction",
      "category": "Exercise",
      "bodyPart": "Neck",
      "rehabLevel": "Beginner",
      "equipment": [],
      "muscles": [
        "splenius",
        "semispinalis capitis",
        "semispinalis cervicis",
        "longissimus capitis",
        "longissimus cervicis",
        "longus capitis",
        "longus colli"
      ],
      "purpose": "Increase neck strength and muscular endurance.",
      "benefit": "Improved stability, functional strength and injury prevention.",
      "prescription": {
        "sets": 3,
        "reps": 10,
        "holdSeconds": null,
        "restSeconds": 30,
        "frequency": "3x/week"
      },
      "instructionsMarkdown": "## Starting position\n\nBegin seated, or standing, looking forward with shoulders back with good neutral posture.\n\n## Movement\n\nActivate core muscles. Attempt to draw head directly backwards. Maintain level head position. Do not tilt head up or down. Hold for two seconds. Return to start position and repeat for prescribed repetitions and sets.\n\n> If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.\n",
      "instructionsHtml": "<h2>Starting position</h2>\n<p>Begin seated, or standing, looking forward with shoulders back with good neutral posture.</p>\n<h2>Movement</h2>\n<p>Activate core muscles. Attempt to draw head directly backwards. Maintain level head position. Do not tilt head up or down. Hold for two seconds. Return to start position and repeat for prescribed repetitions and sets.</p>\n<blockquote><p>If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.</p></blockquote>",
      "images": {
        "start": "01-head-retraction-start.webp",
        "finish": "01-head-retraction-finish.webp"
      }
    },
    {
      "slug": "02-bilateral-external-rotation-with-scapular-retraction",
      "number": 2,
      "title": "Bilateral External Rotation with Scapular Retraction",
      "category": "Exercise",
      "bodyPart": "Mid Back",
      "rehabLevel": "Beginner",
      "equipment": [],
      "muscles": [
        "teres major",
        "teres minor",
        "shoulders",
        "upper arms",
        "trapezius middle",
        "trapezius lower",
        "rhomboids major",
        "rhomboids minor"
      ],
      "purpose": "Increase neck strength and muscular endurance.",
      "benefit": "Improved stability, functional strength and injury prevention.",
      "prescription": {
        "sets": 3,
        "reps": 10,
        "holdSeconds": null,
        "restSeconds": 30,
        "frequency": "3x/week"
      },
      "instructionsMarkdown": "## Starting position\n\nBegin standing in good posture. Shoulders should be back and head up. Bend elbows to 90 degrees and keep elbows near sides.\n\n## Movement\n\nWhile maintaining good posture, draw shoulders back, squeezing shoulder blades together. A stretch may be felt in the chest and front of shoulder. Do not allow shoulders to raise upward. Hold for 5–10 seconds. Repeat for prescribed sets and repetitions.\n\n> If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.\n",
      "instructionsHtml": "<h2>Starting position</h2>\n<p>Begin standing in good posture. Shoulders should be back and head up. Bend elbows to 90 degrees and keep elbows near sides.</p>\n<h2>Movement</h2>\n<p>While maintaining good posture, draw shoulders back, squeezing shoulder blades together. A stretch may be felt in the chest and front of shoulder. Do not allow shoulders to raise upward. Hold for 5–10 seconds. Repeat for prescribed sets and repetitions.</p>\n<blockquote><p>If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.</p></blockquote>",
      "images": {
        "start": "02-bilateral-external-rotation-with-scapular-retraction-start.webp",
        "finish": "02-bilateral-external-rotation-with-scapular-retraction-finish.webp"
      }
    },
    {
      "slug": "03-levator-scapula-stretch",
      "number": 3,
      "title": "Levator Scapula Stretch",
      "category": "Stretch",
      "bodyPart": "Neck",
      "rehabLevel": "Beginner",
      "equipment": [],
      "muscles": [
        "levator scapulae",
        "scalenes - anterior",
        "scalenes - middle"
      ],
      "purpose": "Correct neck imbalances and restore function.",
      "benefit": "Increases flexibility, improves joint range of motion, and improves circulation.",
      "prescription": {
        "sets": 1,
        "reps": 3,
        "holdSeconds": 30,
        "restSeconds": null,
        "frequency": "3x/week"
      },
      "instructionsMarkdown": "## Starting position\n\nBegin seated in a chair. Maintain proper sitting posture on sit-bones (ischial tuberosity) with shoulders back. Place one hand on your thigh and the other behind your back.\n\n## Movement\n\nWhile maintaining good upright posture, rotate head towards the side of your body with the hand behind your back. Then lean head away and down, attempting to lower opposite ear to back of hand on thigh. A gentle stretch should be felt in upper trapezius and neck. Hold for 20–30 seconds. Repeat for prescribed repetitions and sets. Alternate sides as directed.\n\n> If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.\n",
      "instructionsHtml": "<h2>Starting position</h2>\n<p>Begin seated in a chair. Maintain proper sitting posture on sit-bones (ischial tuberosity) with shoulders back. Place one hand on your thigh and the other behind your back.</p>\n<h2>Movement</h2>\n<p>While maintaining good upright posture, rotate head towards the side of your body with the hand behind your back. Then lean head away and down, attempting to lower opposite ear to back of hand on thigh. A gentle stretch should be felt in upper trapezius and neck. Hold for 20–30 seconds. Repeat for prescribed repetitions and sets. Alternate sides as directed.</p>\n<blockquote><p>If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.</p></blockquote>",
      "images": {
        "start": "03-levator-scapula-stretch-start.webp",
        "finish": "03-levator-scapula-stretch-finish.webp"
      }
    },
    {
      "slug": "04-hip-bridge-with-theraband",
      "number": 4,
      "title": "Hip Bridge with Theraband",
      "category": "Exercise",
      "bodyPart": "Hip",
      "rehabLevel": "Intermediate",
      "equipment": [
        "Theraband"
      ],
      "muscles": [
        "gluteus maximus",
        "gluteus medius/minimus",
        "biceps femoris",
        "semimembranosus",
        "semitendinosus",
        "glutes",
        "hamstrings",
        "thigh (outer)"
      ],
      "purpose": "Increase hip strength and muscular endurance.",
      "benefit": "Improved stability, functional strength and injury prevention.",
      "prescription": {
        "sets": 3,
        "reps": 10,
        "holdSeconds": null,
        "restSeconds": 30,
        "frequency": "3x/week"
      },
      "instructionsMarkdown": "## Starting position\n\nBegin lying on floor. Place the resistance band around thighs just above knees. Bend knees with feet flat on floor, arms extended to sides.\n\n## Movement\n\nActivate core muscles. Slightly abduct legs while simultaneously performing a hip bridge, attempting to attain shoulder, hip and knee alignment. Slowly lower yourself to start position without bringing knees together. Repeat for prescribed repetitions and sets.\n\n> If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.\n",
      "instructionsHtml": "<h2>Starting position</h2>\n<p>Begin lying on floor. Place the resistance band around thighs just above knees. Bend knees with feet flat on floor, arms extended to sides.</p>\n<h2>Movement</h2>\n<p>Activate core muscles. Slightly abduct legs while simultaneously performing a hip bridge, attempting to attain shoulder, hip and knee alignment. Slowly lower yourself to start position without bringing knees together. Repeat for prescribed repetitions and sets.</p>\n<blockquote><p>If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.</p></blockquote>",
      "images": {
        "start": "04-hip-bridge-with-theraband-start.webp",
        "finish": "04-hip-bridge-with-theraband-finish.webp"
      }
    },
    {
      "slug": "05-modified-side-plank",
      "number": 5,
      "title": "Modified Side Plank",
      "category": "Exercise",
      "bodyPart": "Core",
      "rehabLevel": "Beginner",
      "equipment": [],
      "muscles": [
        "transverse abdominus",
        "multifidus",
        "abdominal",
        "oblique internal/external",
        "quadratus lumborum"
      ],
      "purpose": "Increase core strength and muscular endurance.",
      "benefit": "Improved stability, functional strength and injury prevention.",
      "prescription": {
        "sets": 1,
        "reps": 3,
        "holdSeconds": 30,
        "restSeconds": 30,
        "frequency": "3x/week"
      },
      "instructionsMarkdown": "## Starting position\n\nBegin on your side with knees bent. Place the support forearm directly under shoulder.\n\n## Movement\n\nActivate core muscles. Lift hips off the floor and attain a straight, rigid position from your thighs through your upper body. Once in this position, there should be no movement. Maintain core contraction. Hold for recommended duration. Repeat for prescribed repetitions and sets. Perform on opposite side.\n\n> If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.\n",
      "instructionsHtml": "<h2>Starting position</h2>\n<p>Begin on your side with knees bent. Place the support forearm directly under shoulder.</p>\n<h2>Movement</h2>\n<p>Activate core muscles. Lift hips off the floor and attain a straight, rigid position from your thighs through your upper body. Once in this position, there should be no movement. Maintain core contraction. Hold for recommended duration. Repeat for prescribed repetitions and sets. Perform on opposite side.</p>\n<blockquote><p>If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.</p></blockquote>",
      "images": {
        "start": "05-modified-side-plank-start.webp",
        "finish": "05-modified-side-plank-finish.webp"
      }
    },
    {
      "slug": "06-seated-figure-4-stretch",
      "number": 6,
      "title": "Seated Figure 4 Stretch",
      "category": "Stretch",
      "bodyPart": "Hip",
      "rehabLevel": "Beginner",
      "equipment": [
        "Chair"
      ],
      "muscles": [
        "piriformis"
      ],
      "purpose": "Correct hip imbalances and restore function.",
      "benefit": "Increases flexibility, improves joint range of motion, and improves circulation.",
      "prescription": {
        "sets": 1,
        "reps": 3,
        "holdSeconds": 30,
        "restSeconds": null,
        "frequency": "3x/week"
      },
      "instructionsMarkdown": "## Starting position\n\nBegin sitting with a straight neutral spine. Cross one leg over other, placing ankle on opposite thigh above knee.\n\n## Movement\n\nSlowly lower chest down toward knees trying to keep a flat low back. A stretch in hip of crossed leg should be felt. Hold for 20–30 seconds and repeat for prescribed repetitions. Alternate sides as directed.\n\n> If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.\n",
      "instructionsHtml": "<h2>Starting position</h2>\n<p>Begin sitting with a straight neutral spine. Cross one leg over other, placing ankle on opposite thigh above knee.</p>\n<h2>Movement</h2>\n<p>Slowly lower chest down toward knees trying to keep a flat low back. A stretch in hip of crossed leg should be felt. Hold for 20–30 seconds and repeat for prescribed repetitions. Alternate sides as directed.</p>\n<blockquote><p>If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.</p></blockquote>",
      "images": {
        "start": "06-seated-figure-4-stretch-start.webp",
        "finish": "06-seated-figure-4-stretch-finish.webp"
      }
    },
    {
      "slug": "07-seiza-poser",
      "number": 7,
      "title": "Seiza Poser",
      "category": "Stretch",
      "bodyPart": "Mid Back",
      "rehabLevel": "Beginner",
      "equipment": [],
      "muscles": [
        "latissimus dorsi"
      ],
      "purpose": "Correct imbalances and restore function.",
      "benefit": "Increases flexibility and improves joint range of motion.",
      "prescription": {
        "sets": 1,
        "reps": 3,
        "holdSeconds": 30,
        "restSeconds": null,
        "frequency": "Daily"
      },
      "instructionsMarkdown": "## Starting position\n\nKneel on floor, fold legs underneath thighs while resting buttocks on the heels. One hand contacting the ground in front of the body and one hand behind the head.\n\n## Movement\n\nMove the elbow outward and backward, then follow with line of sight and head, turning head to the same direction. Repeat prescribed number of repetitions before switching sides.\n\n> If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.\n",
      "instructionsHtml": "<h2>Starting position</h2>\n<p>Kneel on floor, fold legs underneath thighs while resting buttocks on the heels. One hand contacting the ground in front of the body and one hand behind the head.</p>\n<h2>Movement</h2>\n<p>Move the elbow outward and backward, then follow with line of sight and head, turning head to the same direction. Repeat prescribed number of repetitions before switching sides.</p>\n<blockquote><p>If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.</p></blockquote>",
      "images": {
        "start": "07-seiza-poser-start.webp",
        "finish": "07-seiza-poser-finish.webp"
      }
    },
    {
      "slug": "08-quadruped-mid-back-mobility",
      "number": 8,
      "title": "Quadruped Mid Back Mobility",
      "category": "Exercise",
      "bodyPart": "Mid Back",
      "rehabLevel": "Beginner",
      "equipment": [],
      "muscles": [
        "trapezius lower",
        "trapezius middle",
        "deltoid - lateral",
        "deltoid - posterior"
      ],
      "purpose": "Correct imbalances and restore function.",
      "benefit": "Increases flexibility and improves joint range of motion.",
      "prescription": {
        "sets": 3,
        "reps": 10,
        "holdSeconds": null,
        "restSeconds": 30,
        "frequency": "3x/week"
      },
      "instructionsMarkdown": "## Starting position\n\nBegin in the quadruped position with forearms flat on the floor and knees on floor below hips. Place your left hand on the back of the neck and flex your body towards the floor, bringing the left elbow towards the right hip.\n\n## Movement\n\nSlowly lift the left elbow upwards, extending and rotating the body towards the high elbow. Repeat for the prescribed number of repetitions before switching sides.\n\n> If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.\n",
      "instructionsHtml": "<h2>Starting position</h2>\n<p>Begin in the quadruped position with forearms flat on the floor and knees on floor below hips. Place your left hand on the back of the neck and flex your body towards the floor, bringing the left elbow towards the right hip.</p>\n<h2>Movement</h2>\n<p>Slowly lift the left elbow upwards, extending and rotating the body towards the high elbow. Repeat for the prescribed number of repetitions before switching sides.</p>\n<blockquote><p>If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.</p></blockquote>",
      "images": {
        "start": "08-quadruped-mid-back-mobility-start.webp",
        "finish": "08-quadruped-mid-back-mobility-finish.webp"
      }
    },
    {
      "slug": "09-gate-pose",
      "number": 9,
      "title": "Gate Pose",
      "category": "Stretch",
      "bodyPart": "Low Back",
      "rehabLevel": "Beginner",
      "equipment": [],
      "muscles": [
        "latissimus dorsi",
        "oblique internal/external"
      ],
      "purpose": "Correct imbalances and restore function.",
      "benefit": "Increases flexibility and improves joint range of motion.",
      "prescription": {
        "sets": 1,
        "reps": 3,
        "holdSeconds": 30,
        "restSeconds": null,
        "frequency": "Daily"
      },
      "instructionsMarkdown": "## Starting position\n\nBeginning in a kneeling stance, extend one leg laterally and rest the same side arm on that leg while extending the other arm overhead and leaning toward the side of the extended leg.\n\n## Movement\n\nSlowly lean towards the other side, lowering the overhead arm to the floor and bringing the other arm overhead, now leaning towards the opposite side.\n\n> If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.\n",
      "instructionsHtml": "<h2>Starting position</h2>\n<p>Beginning in a kneeling stance, extend one leg laterally and rest the same side arm on that leg while extending the other arm overhead and leaning toward the side of the extended leg.</p>\n<h2>Movement</h2>\n<p>Slowly lean towards the other side, lowering the overhead arm to the floor and bringing the other arm overhead, now leaning towards the opposite side.</p>\n<blockquote><p>If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.</p></blockquote>",
      "images": {
        "start": "09-gate-pose-start.webp",
        "finish": "09-gate-pose-finish.webp"
      }
    },
    {
      "slug": "10-kneeling-side-stretch",
      "number": 10,
      "title": "Kneeling Side Stretch",
      "category": "Stretch",
      "bodyPart": "Low Back",
      "rehabLevel": "Intermediate",
      "equipment": [],
      "muscles": [
        "erector spinae",
        "quadratus lumborum",
        "low back"
      ],
      "purpose": "Correct low back imbalances and restore function.",
      "benefit": "Increases flexibility, improves joint range of motion, and improves circulation.",
      "prescription": {
        "sets": 1,
        "reps": 3,
        "holdSeconds": 30,
        "restSeconds": null,
        "frequency": "Daily"
      },
      "instructionsMarkdown": "## Starting position\n\nBegin by positioning yourself in a kneeling position with one foot on the floor. Reach arm that is the same side as rear leg toward ceiling.\n\n## Movement\n\nSlowly reach to side until gentle stretch is felt. Repeat for recommended repetitions and sets.\n\n> If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.\n",
      "instructionsHtml": "<h2>Starting position</h2>\n<p>Begin by positioning yourself in a kneeling position with one foot on the floor. Reach arm that is the same side as rear leg toward ceiling.</p>\n<h2>Movement</h2>\n<p>Slowly reach to side until gentle stretch is felt. Repeat for recommended repetitions and sets.</p>\n<blockquote><p>If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.</p></blockquote>",
      "images": {
        "start": "10-kneeling-side-stretch-start.webp",
        "finish": "10-kneeling-side-stretch-finish.webp"
      }
    },
    {
      "slug": "11-stability-ball-kneeling-side-stretches-with-twist",
      "number": 11,
      "title": "Stability Ball Kneeling Side Stretches with Twist",
      "category": "Stretch",
      "bodyPart": "Low Back",
      "rehabLevel": "Intermediate",
      "equipment": [
        "Stability Ball"
      ],
      "muscles": [
        "erector spinae",
        "quadratus lumborum",
        "low back"
      ],
      "purpose": "Correct low back imbalances and restore function.",
      "benefit": "Increases flexibility, improves joint range of motion, and improves circulation.",
      "prescription": {
        "sets": 1,
        "reps": 3,
        "holdSeconds": 30,
        "restSeconds": null,
        "frequency": "Daily"
      },
      "instructionsMarkdown": "## Starting position\n\nKneeling on a mat with arms at the 10 and 2 o’clock positions on the ball.\n\n## Movement\n\nSlowly rotate the ball towards the floor and repeat to the opposite direction.\n\n> If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.\n",
      "instructionsHtml": "<h2>Starting position</h2>\n<p>Kneeling on a mat with arms at the 10 and 2 o’clock positions on the ball.</p>\n<h2>Movement</h2>\n<p>Slowly rotate the ball towards the floor and repeat to the opposite direction.</p>\n<blockquote><p>If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.</p></blockquote>",
      "images": {
        "start": "11-stability-ball-kneeling-side-stretches-with-twist-start.webp",
        "finish": "11-stability-ball-kneeling-side-stretches-with-twist-finish.webp"
      }
    },
    {
      "slug": "12-side-to-side-lumbo-pelvic-rock",
      "number": 12,
      "title": "Side-to-Side Lumbo Pelvic Rock",
      "category": "Exercise",
      "bodyPart": "Low Back",
      "rehabLevel": "Beginner",
      "equipment": [
        "Stability Ball"
      ],
      "muscles": [
        "multifidus",
        "erector spinae",
        "transverse abdominus",
        "oblique internal/external",
        "low back"
      ],
      "purpose": "Increase low back strength and muscular endurance.",
      "benefit": "Improved stability, functional strength and injury prevention.",
      "prescription": {
        "sets": 3,
        "reps": 10,
        "holdSeconds": null,
        "restSeconds": 30,
        "frequency": "3x/week"
      },
      "instructionsMarkdown": "## Starting position\n\nBegin sitting on stability ball with feet flat on the floor. Sit upright with slight arch in the low back. Cross arms, placing hands on shoulders or extended for balance.\n\n## Movement\n\nActivate core muscles. Slowly shift body weight to one side, rolling onto one hip followed by a weight shift and roll to opposite hip. Continue to alternate sides for prescribed repetitions and sets.\n\n> If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.\n",
      "instructionsHtml": "<h2>Starting position</h2>\n<p>Begin sitting on stability ball with feet flat on the floor. Sit upright with slight arch in the low back. Cross arms, placing hands on shoulders or extended for balance.</p>\n<h2>Movement</h2>\n<p>Activate core muscles. Slowly shift body weight to one side, rolling onto one hip followed by a weight shift and roll to opposite hip. Continue to alternate sides for prescribed repetitions and sets.</p>\n<blockquote><p>If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.</p></blockquote>",
      "images": {
        "start": "12-side-to-side-lumbo-pelvic-rock-start.webp",
        "finish": "12-side-to-side-lumbo-pelvic-rock-finish.webp"
      }
    }
  ]
}