{"product_id":"seven-days-of-small-movements","title":"Seven Days of Small Movements","description":"\u003cp\u003eSitting 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.\u003c\/p\u003e\n\n\u003cp\u003eThis 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.\u003c\/p\u003e\n\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eSeven daily sessions, roughly twenty minutes each\u003c\/li\u003e\n\u003cli\u003eEvery movement illustrated, with a written cue for what it should feel like\u003c\/li\u003e\n\u003cli\u003eBodyweight only — no mat, no bands, no equipment\u003c\/li\u003e\n\u003cli\u003eA short section on how you sit, and what to change about it\u003c\/li\u003e\n\u003cli\u003eWhat to keep doing after day seven\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eHow the week is laid out\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eDays 1–2\u003c\/strong\u003e — Loosening up. Slow, low-effort movement to get things moving.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDays 3–5\u003c\/strong\u003e — Strength. The muscles that hold you upright when you stop thinking about it.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDays 6–7\u003c\/strong\u003e — Habit. Turning it into something you'll still do in a month.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cp\u003ePeople 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.\u003c\/p\u003e\n\n\u003ch3\u003eWhat it is and isn't\u003c\/h3\u003e\n\u003cp\u003eA 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.\u003c\/p\u003e\n\n\u003ch3\u003eInstant download\u003c\/h3\u003e\n\u003cp\u003eYour link arrives by email within minutes. A PDF — phone, tablet, computer, or printed. Yours to keep, no subscription, no expiry. Because access is immediate, digital guides are excluded from the 14-day right of withdrawal; you confirm this at checkout.\u003c\/p\u003e","brand":"FORMA","offers":[{"title":"Default Title","offer_id":53833177530707,"sku":null,"price":12.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1071\/0197\/8963\/files\/seven-days-of-small-movements-cover.png?v=1786288065","url":"https:\/\/www.formacoworld.com\/products\/seven-days-of-small-movements","provider":"FORMA ","version":"1.0","type":"link"}