Bone Strength Progression, Strength
Adults with osteoporosis or low bone density who finished the foundation and want strength work.
How often
At your own pace
What's inside
6 moves in one session: warm-up, main work. Every move carries setup, steps, breathing, easier and harder options and safety cues.
Equipment
Chair, Clear wall, Counter, Counter/table, Light band anchored safely
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 | Hip hinge with long spine (counter) Sudden back pain → stop, seek assessment. | 2 x 8-10 reps |
| Main | Wall push-up (incline) Wrist pain → fists or shorter sets. | 2 x 8-12 reps |
| Main | Sit-to-stand strength focus Recent vertebral fracture without clearance → HOLD path only. | 2 x 8-10 reps |
| Main | Band row (seated) Avoid heavy spinal flexion to pick up anchors. | 2 x 10-12 reps |
| Main | Standing weight shift Near-fall → sit; regress. | 2 x 6-8 reps each side |
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