# Wellness I

> 4-week program · 12 exercises
>
> This guide is machine-readable and actionable. An LLM (GPT, Gemini, Claude) can read it,
> start timers, set reminders, and log completions back to the platform.
> Give the assistant a patient token to act on someone's behalf.

## Exercises
- [1. Head Retraction](https://completewellness.pages.dev/g/wellness-i/e/01-head-retraction): Exercise · Neck · Beginner · 3 sets × 10 reps × 30s rest × 3x/week
- [2. Bilateral External Rotation with Scapular Retraction](https://completewellness.pages.dev/g/wellness-i/e/02-bilateral-external-rotation-with-scapular-retraction): Exercise · Mid Back · Beginner · 3 sets × 10 reps × 30s rest × 3x/week
- [3. Levator Scapula Stretch](https://completewellness.pages.dev/g/wellness-i/e/03-levator-scapula-stretch): Stretch · Neck · Beginner · 1 sets × 3 reps × 30s hold × 3x/week
- [4. Hip Bridge with Theraband](https://completewellness.pages.dev/g/wellness-i/e/04-hip-bridge-with-theraband): Exercise · Hip · Intermediate · 3 sets × 10 reps × 30s rest × 3x/week
- [5. Modified Side Plank](https://completewellness.pages.dev/g/wellness-i/e/05-modified-side-plank): Exercise · Core · Beginner · 1 sets × 3 reps × 30s hold × 30s rest × 3x/week
- [6. Seated Figure 4 Stretch](https://completewellness.pages.dev/g/wellness-i/e/06-seated-figure-4-stretch): Stretch · Hip · Beginner · 1 sets × 3 reps × 30s hold × 3x/week
- [7. Seiza Poser](https://completewellness.pages.dev/g/wellness-i/e/07-seiza-poser): Stretch · Mid Back · Beginner · 1 sets × 3 reps × 30s hold × Daily
- [8. Quadruped Mid Back Mobility](https://completewellness.pages.dev/g/wellness-i/e/08-quadruped-mid-back-mobility): Exercise · Mid Back · Beginner · 3 sets × 10 reps × 30s rest × 3x/week
- [9. Gate Pose](https://completewellness.pages.dev/g/wellness-i/e/09-gate-pose): Stretch · Low Back · Beginner · 1 sets × 3 reps × 30s hold × Daily
- [10. Kneeling Side Stretch](https://completewellness.pages.dev/g/wellness-i/e/10-kneeling-side-stretch): Stretch · Low Back · Intermediate · 1 sets × 3 reps × 30s hold × Daily
- [11. Stability Ball Kneeling Side Stretches with Twist](https://completewellness.pages.dev/g/wellness-i/e/11-stability-ball-kneeling-side-stretches-with-twist): Stretch · Low Back · Intermediate · 1 sets × 3 reps × 30s hold × Daily
- [12. Side-to-Side Lumbo Pelvic Rock](https://completewellness.pages.dev/g/wellness-i/e/12-side-to-side-lumbo-pelvic-rock): Exercise · Low Back · Beginner · 3 sets × 10 reps × 30s rest × 3x/week

## Structured content
- [Full JSON](https://completewellness.pages.dev/g/wellness-i/llms.json)

## Actions (agent API)
- MCP endpoint: https://completewellness.pages.dev/mcp
- Read guide JSON: GET https://completewellness.pages.dev/api/agent/guide?slug=wellness-i
- Log an event: POST https://completewellness.pages.dev/api/agent/log  {patient_token, exercise, event, data}
- Start a timer: POST https://completewellness.pages.dev/api/agent/timer  {patient_token, exercise, seconds}
- Set a reminder: POST https://completewellness.pages.dev/api/agent/reminder  {patient_token, inHours|at, message}
- List reminders: POST https://completewellness.pages.dev/api/agent/reminders  {patient_token}

## How to use
Point your assistant at https://completewellness.pages.dev/g/wellness-i/llms.txt (or the JSON URL).
Actions that affect a patient need a patient token — each patient's dashboard shows their private token.