Learn with Forma

Training guides and routines

Explore articles and practical guides, or find an exercise routine to add to Forma.

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Article

Updated

How to use Forma for your physiotherapy exercises

Receive an exercise plan from your physiotherapist in Forma, follow guided sessions and review completion. You can also add your own prescribed exercises.

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A woman lying on a mat and holding one leg raised during a stretch.

Article

Updated

How to tell whether your rehabilitation is helping

Relief after exercise is only part of recovery. Learn how to track pain, daily activities and confidence when exercising with persistent muscle or joint pain.

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Frame from @pogawithmads’ original reel showing a squat on a mat.

Routine

Updated

Knee control in five exercises

Instagram · By @pogawithmads

Follow five floor exercises with illustrated positions, prescribed reps and holds, and a free routine to add to Forma.

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Woman stretching one leg on grass in a city park.

Guide

Updated

Knees: control, strength and dynamics

Start with gentle knee exercises, build strength, then add landing practice if your goals call for it. Adjust each stage to how your knee feels.

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Original reel cover by @emanuelarosesclafani, standing with her back against a wall.

Routine

Updated

Knee strength and mobility routine

Instagram · By @emanuelarosesclafani

Wall-supported and floor exercises with illustrated positions and a routine you can save to Forma.

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A person walking outdoors as part of an active weekly routine.

Article

Updated

How Often Should You Work Out? Why the Number of Workouts Isn’t Everything

How often should you train? Learn how your goal, training volume and intensity shape the answer, with examples from strength training, rehabilitation and sport.

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