# Forma

> Forma publishes curated exercise routines for mobility, strength, recovery, warmups, and prehab.

## Catalogs
- [English routine catalog](https://forma-web.online/routines/): Curated Forma routines in English.
- [Polish routine catalog](https://forma-web.online/pl/rutyny/): Curated Forma routines in Polish.
- [Routine JSON feed](https://forma-web.online/routines.json): Machine-readable routine data with localized pages, markdown copies, exercises, timing, steps, cues, and common mistakes.

## Categories
- [Mobility](https://forma-web.online/routines/mobility/): Mobility routines.
- [Strength](https://forma-web.online/routines/strength/): Strength routines.
- [Recovery](https://forma-web.online/routines/recovery/): Recovery routines.
- [Warmup](https://forma-web.online/routines/warmup/): Warmup routines.
- [Rehab and prehab](https://forma-web.online/routines/rehab/): Rehab and prehab routines.
- [Core](https://forma-web.online/routines/core/): Core routines.
- [Hips](https://forma-web.online/routines/hips/): Hips routines.
- [Back and spine](https://forma-web.online/routines/back-spine/): Back and spine routines.

## Featured routines
- [Beginner No-Equipment Strength for Busy Days](https://forma-web.online/routines/beginner-full-body-no-equipment/): A simple starter strength routine using only bodyweight. Keep reps smooth, leave energy in the tank, and prioritize good positions.
- [Lower Back Reset After Office Work](https://forma-web.online/routines/lower-back-reset-for-office-work/): A gentle desk-worker reset for lower-back stiffness from long sitting. Move slowly, stay in a comfortable range, and stop if symptoms sharpen or travel down the leg.
- [Beginner Pilates Core Without Neck Strain](https://forma-web.online/routines/beginner-pilates-core/): A gentle Pilates-inspired core routine for beginners. Focus on breath, control, and small ranges rather than aggressive crunching.
- [Core and Glutes for Lower-Back Support](https://forma-web.online/routines/core-and-glutes-for-beginners/): A beginner routine for the muscles that support the hips and lower back. Focus on steady breathing and clean control.
- [Tech Neck and Shoulder Reset From Screens](https://forma-web.online/routines/tech-neck-and-shoulder-unhunch/): A quick reset for neck, chest, and upper-back stiffness from screens. Keep stretches gentle and avoid pulling hard on the head or neck.
- [Morning Energy Routine for Stiff Wake-Ups](https://forma-web.online/routines/morning-energy-routine/): A bright, low-impact morning routine to wake up joints, breath, and body temperature. Start easy and build momentum.
- [Gentle Yoga for Tight Hips After Sitting](https://forma-web.online/routines/gentle-yoga-for-tight-hips/): A gentle yoga-inspired hip routine for sitting, travel, and stiff days. Use props or support and avoid forcing deep ranges.
- [Full-Body Mobility Break for Stiff Days](https://forma-web.online/routines/full-body-mobility-snack/): A short, no-equipment mobility break for the whole body. Use it between work blocks, after travel, or whenever you feel stiff but do not want a full workout.
- [Knee-Friendly Leg Strength Without Jumping](https://forma-web.online/routines/knee-friendly-leg-strength/): A low-impact leg routine for building strength without jumping. Keep knee angles comfortable and use support when needed.
- [Sleepy Evening Stretch for Downshifting](https://forma-web.online/routines/sleepy-evening-stretch-down/): A quiet evening stretch routine for downshifting. Keep the lights low, breathe slowly, and avoid turning it into a workout.

## Complete catalog
- [llms-full.txt](https://forma-web.online/llms-full.txt): Complete bilingual list of generated routine pages and markdown copies.