Spondy Flexion-Friendly Basics
Adults with spondylolisthesis or stenosis whose pain eases with bending or sitting.
How often
4 to 5 sessions a week, 12 to 20 minutes
What's inside
10 moves in one session: warm-up, main work, cool-down. Every move carries setup, steps, breathing, easier and harder options and safety cues.
Equipment
Firm chair; feet flat, Mat, Mat + sturdy chair/couch; optional bolster under pelvis, Mat; optional folded towel under sacrum for feedback, Mat; optional small pillow under head, Mat; pillow under head; optional small pillow under waist, Mat; pillows as needed, 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 |
| Warm-up | Supported 90/90 unload Hip-front pinch → scoot closer to chair or lower legs / skip. Knee pain → pad under calves. Tingling that worsens → come out. | 1 x 60s hold |
| Warm-up | Pelvic clock (tiny) Sharp lumbar pain → smaller or stop. Leg symptoms with one direction → avoid that direction for now. | 1 x 8-10 reps |
| Main | Knees-to-chest (single) Stop if leg pain/numbness worsens or moves down. Hip pinch → less pull, hand behind thigh. | 2 x 8-10 reps each side |
| Main | Seated forward fold (partial) Do not force stretch. If symptoms peripheralize, stop and return to unload. | 2 x 8-10 reps |
| Main | Supine figure-4 (gentle) Hip pinch / groin pain → less pull or skip. Knee ligament history → keep ankle flexed and pull only behind thigh. | 2 x 20s hold each side |
| 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 | Side-lying clam Outer hip pain → less range / pillow / skip. Low back twist → reduce range, check stacking. | 2 x 10-12 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 |
| Cool-down | Child’s pose (wide knees) Knee issues → more padding or skip. Pregnancy/belly comfort → wider knees + props. Stop if face numbness or dizziness. | 20s 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