Seven Days of Small Movements

Sitting is the most repeated thing most of us do. Eight hours at a desk, then the sofa, then bed — the same shape, held for most of the day, most days.

This is a seven-day routine of small movements to put alongside it. Twenty minutes a day, bodyweight only, laid out session by session so you never have to decide what to do next.

What's inside

• Seven daily sessions, roughly twenty minutes each
• Every movement illustrated, with a written cue for what it should feel like
• Bodyweight only — no mat, no bands, no equipment
• A short section on how you sit, and what to change about it
• What to keep doing after day seven

How the week is laid out

• Days 1–2 — Loosening up. Slow, low-effort movement to get things moving.
• Days 3–5 — Strength. The muscles that hold you upright when you stop thinking about it.
• Days 6–7 — Habit. Turning it into something you'll still do in a month.

Who it's for

People who sit for a living. It assumes no experience, no flexibility and no equipment. If you can get down to the floor and back up, you can follow it.

What it is and isn't

A general routine, written by FORMA. It isn't a licensed reprint and it isn't personal advice. If you've been told to be careful with certain movements, or you're already working on this with a professional, follow their guidance over ours.

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