Spondy Extension-Friendly Basics
Adults with spondylolisthesis or stenosis whose pain eases with standing, walking or a gentle arch.
How often
4 to 5 sessions a week, 12 to 20 minutes
What's inside
8 moves in one session: warm-up, main work. Every move carries setup, steps, breathing, easier and harder options and safety cues.
Equipment
Clear space; optional light reach to chair back for balance, Clear space; shoes if preferred, Clear space; wall nearby for balance, Mat, Mat; optional small pillow under head, Mat; optional towel under forehead when flat, Mat; sock on heel optional for smooth slide
Sample day
The full session as it appears in LimBear.
| Part | Move and safety cue | Dose |
|---|---|---|
| Warm-up | Diaphragmatic breath (hooklying) Dizzy or lightheaded → sit up, normal breathing. Skip if breath work increases panic; use quiet nose breathing only. | 1 x 60s hold |
| Main | Prone prop (on elbows) Sharp central pain or leg symptoms increasing → down to prone lying. Skip if prone is not tolerated (use standing options). | 2 x 20s hold |
| Main | Standing extension (hands on low back) Hold wall if balance poor. Stop if dizziness or leg symptoms worsen. | 2 x 8-10 reps |
| Main | Standing hip hinge (neutral spine) Not a weighted deadlift in v1. Stop if sharp lumbar pain. Keep load light (bodyweight only). | 2 x 8-10 reps |
| Main | Heel slides (hooklying) If back arches to cheat, shrink range. Stop for sharp pain or leg symptom increase. | 2 x 8-10 reps each side |
| Main | Bird-dog (short lever) Wrist pain → fists or hands on elevating blocks; or skip to standing option. Keep hips level. | 2 x 6-8 reps each side |
| Main | Glute bridge (short) Avoid end-range lumbar arch. Hamstring cramp → feet closer/farther experiment; shorten range. | 2 x 8-10 reps |
| Main | March in place (tall) Flare → slow walk or stop. Balance issues → hold counter. | 2 x 30s hold |
Check with your clinician
Talk with your clinician before you start this program. Stop and get care if you notice:
- New/worsening leg weakness, foot drop, or loss of bladder/bowel control
- Numbness in saddle/genital area
- Fever + back pain, unexplained weight loss, night pain that does not ease
- Trauma with inability to walk, or progressive neurological symptoms
- Pain at rest that is getting worse despite unloading
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