Bone Strength Progression, Balance
Adults with osteoporosis or low bone density who finished the foundation and want balance work.
How often
At your own pace
What's inside
7 moves in one session: warm-up, main work. Every move carries setup, steps, breathing, easier and harder options and safety cues.
Equipment
Chair, Counter, Counter; clear floor mark, Mirror optional; wall optional, Sturdy chair
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 | Standing weight shift Near-fall → sit; regress. | 2 x 6-8 reps each side |
| Main | Tandem stand (supported) Skip if dizzy/unsafe. | 1 x 2-3 reps each side |
| Main | Sit-to-stand with pause Chest pain/SOB disproportionate → stop. | 2 x 8 reps |
| Main | Step taps (supported) Near-fall → sit; regress. | 2 x 8 reps each side |
| Main | Heel raises (supported) Stop if dizzy. | 2 x 10-12 reps |
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