Spondy Neutral Stability Plus Fitness
Adults with spondylolisthesis or stenosis who finished Neutral Stability Basics and feel ready for more. After surgery, only with clinician clearance.
How often
4 to 5 sessions a week, 12 to 20 minutes
What's inside
13 moves in one session: warm-up, main work. Every move carries setup, steps, breathing, easier and harder options and safety cues.
Equipment
Clear space; shoes if preferred, Light resistance band + sturdy anchor (or band around feet seated), Mat, Mat + sturdy chair/couch; optional bolster under pelvis, Mat; optional folded towel under sacrum for feedback, Mat; optional small pillow under head, Mat; optional towel under forehead when flat, Mat; pillow under head; optional small pillow under waist, Mat; sock on heel optional for smooth slide, Sturdy chair (not wheels); shoes optional
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 | 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 | 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 | Dead bug (arms only → add legs) Back leaving floor → regress immediately. Head/neck pain → pillow under head, shorter sets. | 2 x 6-8 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 | 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 |
| Main | March in place (tall) Flare → slow walk or stop. Balance issues → hold counter. | 2 x 30s hold |
| Main | Sit-to-stand (chair) Use arms as needed. Stop for sharp knee/back pain. Dizzy → stay seated. | 2 x 8-10 reps |
| Main | Band row (seated or standing) Light band only in v1. Shoulder pain → smaller range / skip. Do not anchor to unstable furniture. | 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/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