Fibromyalgia Pacing and Strength-Lite
Adults with fibromyalgia who finished the gentle start and want paced walking and light strength.
How often
At your own pace
What's inside
7 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 or mat; optional small pillow; quiet room if available, Mat + sturdy chair/couch; optional bolster under pelvis, Mat; optional pillow under head, Mat; optional pillow under head; optional small pillow between knees later, Safe flat path or hallway; timer/phone; supportive shoes, Sturdy chair; optional counter for hand support, Timer; notebook or notes app optional
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 | Pacing timer walk Respect boom-bust pattern. This is education, not a cure claim. Chest pain / new neuro → STOP. | 2 x 180s hold |
| Main | Sit-to-stand micro-sets Hot/swollen joint needing assessment → stop. Next-day rule strict. | 4 x 2-4 reps |
| Main | Energy envelope check-in Educational only: not a diagnosis or cure claim. Crisis/self-harm thoughts → care pathway, not this card. | 1 x 1 reps |
| Main | Supine knees rock (small) New sharp focal pain unlike usual → stop. Progressive neuro symptoms → STOP path. | 1 x 10-15 reps each side |
| Main | Glute bridge (short, optional) Next-day rule strict. Stop if symptoms spike sharply. | 1 x 6-8 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