Fibromyalgia Gentle Start
Adults with fibromyalgia and high sensitivity who want a very gentle start.
How often
At your own pace
What's inside
6 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; soft gaze target ahead, Clear wall space, Firm chair, Firm chair or mat; optional small pillow; quiet room if available, Mat + sturdy chair/couch; optional bolster under pelvis, Sturdy chair; optional counter nearby
Sample day
The full session as it appears in LimBear.
| Part | Move and safety cue | Dose |
|---|---|---|
| Warm-up | Body-scan breath (supported) If panic or dizziness rises → open eyes, orient to the room, shorter breaths. Skip if breath focus increases distress. | 1 x 120s hold |
| Main | Seated marches Pacing rule: leave 2 to 3 'reps' in reserve. Hot swollen joint → stop and seek assessment. | 1 x 30s hold |
| Main | Shoulder rolls & neck nods (tiny) Severe headache unlike usual, new focal neuro symptoms, or chest pain → red-flag STOP path, not this drill. | 1 x 8-10 reps |
| Main | Wall reach (both arms easy) Stop if new focal neurologic symptoms (weakness, numbness in a clear pattern) → care pathway. | 2 x 6-8 reps |
| Main | Seated cat-cow (tiny) New focal neuro symptoms or chest pain → STOP path. | 1 x 8-10 reps |
| Cool-down | Legs-up-chair unload Hip-front pinch → scoot closer or skip. Worsening numbness → come out. | 120s hold |
Check with your clinician
Talk with your clinician before you start this program. Stop and get care if you notice:
- New focal neurologic deficit, chest pain, or unexplained fever
- Sudden severe headache unlike your usual
- Joint swelling with heat/redness suggesting inflammatory flare needing assessment
- Suicidal thoughts or inability to care for yourself: seek urgent help
- Symptoms of infection with widespread pain spike
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