Bone Strength Foundation
Adults with osteoporosis or low bone density who want posture, hinge and flare-safe basics.
How often
At your own pace
What's inside
7 moves in one session: warm-up, main work, cool-down. Every move carries setup, steps, breathing, easier and harder options and safety cues.
Equipment
Chair, Counter/table, Flat path; supportive shoes, Mirror optional; wall optional, Sturdy chair, Wall
Sample day
The full session as it appears in LimBear.
| Part | Move and safety cue | Dose |
|---|---|---|
| Warm-up | Seated tall breath Dizzy → stop, eyes open. | 1 x 60s hold |
| Warm-up | Posture stack (standing or sitting) Avoid forceful flexion/rotation drills. | 1 x 5-8 reps |
| Main | Hip hinge with long spine (counter) Sudden back pain → stop, seek assessment. | 2 x 8-10 reps |
| Main | Wall angel (partial range) Avoid if it forces painful positions; never aggressive flexion drills. | 2 x 6-8 reps |
| Main | Sit-to-stand with pause Chest pain/SOB disproportionate → stop. | 2 x 8 reps |
| Main | Tall-posture walk intervals New sudden back pain after bend/fall → assess, not walk through. | 1 x 300s hold |
| Cool-down | Seated long-spine ease (no crunch) Bone-safe: skip forceful flexion/rotation end-range. | 60s hold |
Check with your clinician
Talk with your clinician before you start this program. Stop and get care if you notice:
- New sudden back pain after a fall, bend, or lift (possible fracture: get assessed)
- Unexplained height loss with severe mid-back pain
- Recent fragility fracture without clinician clearance for exercise
- Dizziness with fainting or chest pain on exertion
- Neurologic symptoms (new weakness, bowel/bladder changes)
Get it in LimBear
A one-time purchase in the LimBear app for Pro members. Buy it once, install it, then make it yours. The optional coach can run every set, hold and rest timer, and you can switch it off anytime.
Get LimBear