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Stability & Support: A Strength Plan for Chronic Pain & Fibromyalgia

This program is designed for individuals navigating the physical challenges of chronic pain and fibromyalgia. It offers a structured, gentle movement system that emphasizes consistency, confidence, and gradual progression.

Built around medically informed principles, each workout focuses on improving strength, mobility, balance, and daily function — without pushing into discomfort or fatigue.

Whether you’re managing widespread discomfort, joint sensitivity, or postural fatigue, this planner provides a supportive path forward through carefully scaled routines. Every exercise is selected with safety, adaptability, and whole-body awareness in mind.

What This Planner Includes:

Low-impact strength training tailored for chronic conditions

Seated, standing, and supported options for each phase of movement

Gentle core activation and posture reinforcement strategies

Breathing techniques and parasympathetic resets for nervous system regulation

Functional transitions (e.g., sit-to-stand, carry tasks) to enhance real-world capacity

Progressive structure across beginner, intermediate, and advanced levels

Chronic Pain & Fibromyalgia Planner – Beginner

🔵 Chronic Pain & Fibromyalgia – Beginner Planner

Workout 1: Breath, Circulation & Joint Mobility

  • Diaphragmatic Breathing – 3 x 1 min
  • Seated Marching – 3 x 30 sec
  • Shoulder Rolls + Arm Reach – 3 x 10
  • Ankle Circles – 3 x 10 per direction
  • Seated Cat-Cow – 3 x 8
  • Supine Figure 4 Stretch – 2 x 30 sec/leg
  • Box Breathing – 2 x 1 min

Workout 2: Gentle Strength & Core Stability

  • Wall Sit (Partial) – 3 x 15 sec
  • Seated Leg Extension – 3 x 8 per leg
  • Standing Calf Raise (Support Allowed) – 3 x 10
  • Seated Arm Press (Isometric) – 3 x 10 sec
  • Bird Dog (Unweighted) – 3 x 5 per side
  • Supine Hamstring Stretch – 2 x 30 sec/leg
  • Breathing with Arm Sweep – 2 x 1 min

Workout 3: Chair-Based Flow & Seated Mobility

  • Seated Twist with Arm Reach – 3 x 5 per side
  • Chair Hamstring Kick + Reach – 3 x 10
  • Overhead Arm Sweep (Seated) – 3 x 10
  • Seated Figure 4 Twist – 2 x 30 sec per leg
  • Toe/Heel Taps + Arm Circles – 3 x 30 sec
  • Visual Tracking + Breath – 2 x 1 min
  • Calm Hold Breathing – 2 x 1 min

Workout 4: Upper Body Tension Release & Grip

  • Wall Angel or Wall Slide – 3 x 8
  • Wrist Rotations – 3 x 15 per direction
  • Light Resistance Band Pullapart – 3 x 10
  • Towel Grip Squeeze – 3 x 10 sec
  • Shoulder Shrugs + Breathing – 3 x 8
  • Thread-the-Needle Stretch – 2 x 30 sec per side
  • Box Breathing with Closed Eyes – 2 x 1 min

Workout 5: Intro to Functional Transitions

  • Sit-to-Stand (Assisted if needed) – 3 x 5
  • Step Taps (Lateral) – 3 x 10
  • Wall Push-Up – 3 x 6–8
  • Heel Raise with Wall Support – 3 x 10
  • Marching with Arm Reach – 3 x 30 sec
  • Seated Forward Fold – 2 x 30 sec
  • Breathing Hold-Release – 2 x 1 min

Workout 6: Guided Breathing & Relaxation Session

  • Seated Box Breathing – 3 x 1 min
  • Body Scan + Diaphragmatic Breathing – 3 x 1–2 min
  • Gentle Seated Twist + Breath Sync – 2 x 30 sec/side
  • Visual Gaze Focus + Slow Inhale – 2 x 1 min
  • Neck & Scalp Relaxation (Self-guided) – 2 min
  • 90/90 Seated Breathing Hold – 2 x 1 min
  • Supine Calm Breathing – 3 min
Chronic Pain & Fibromyalgia Planner – Intermediate

🔵 Chronic Pain & Fibromyalgia – Intermediate Planner

Workout 7: Mobility + Posture Integration

  • Standing Weight Shift + Toe Tap – 3 x 10
  • Wall Slides – 3 x 8
  • Lateral Step Reach – 3 x 30 sec
  • Side-Lying Leg Raise – 3 x 10
  • Standing Hamstring Curl – 3 x 10
  • Supine Arm Sweep + Breath – 2 x 1 min
  • Forward Fold + Box Breathing – 2 x 30 sec

Workout 8: Gentle Strength with Balance Support

  • Sit-to-Stand – 3 x 6
  • Wall Push-Up – 3 x 8
  • Heel Raise + Pause – 3 x 10
  • Banded Row or Towel Pull – 3 x 10
  • Bird Dog March – 3 x 6 per side
  • Supine Knee Pull Stretch – 2 x 30 sec/leg
  • 90/90 Breathing + Arm Hold – 2 min

Workout 9: Dynamic Coordination & Low-Impact Flow

  • Step Touch + Reach – 3 x 30 sec
  • Modified Windmill Stretch – 2 x 8 per side
  • March in Place + Arm Pump – 3 x 30 sec
  • Wrist & Elbow Circles – 2 x 15 per direction
  • Towel Pull Behind Back – 3 x 10
  • Chair Hip Stretch – 2 x 30 sec
  • Breath Hold & Relax – 2 min

Workout 10: Standing Endurance + Core Control

  • Wall Sit – 3 x 20 sec
  • Dead Bug (Marching) – 3 x 8
  • Overhead Dumbbell Hold (Light) – 3 x 15 sec
  • Lateral Step with Balance Hold – 3 x 6/side
  • Incline Push-Up (Counter) – 3 x 6
  • Front Fold Stretch + Hold – 2 x 30 sec
  • Box Breathing + Visual Tracking – 2 min

Workout 11: Functional Transitions (Sit, Step, Lift)

  • Sit-to-Stand + Reach – 3 x 6
  • Low Step-Up – 3 x 5 per leg
  • Overhead Arm Carry (Light) – 3 x 10 sec
  • Wall Lunge Hold – 3 x 15 sec/side
  • Pull + Row with Towel – 3 x 10
  • Chair Forward Fold + Hold – 2 x 30 sec
  • Guided Calm Breath – 2 min

Workout 12: Breath & Recovery Flow

  • Supine Belly Breathing – 2 x 2 min
  • Arm Sweep in Sphinx Pose – 2 x 10
  • Child’s Pose or Modified Stretch – 2 x 30 sec
  • Crocodile Breath (on belly) – 3 x 1 min
  • Thread-the-Needle (on floor or wall) – 2 x 8
  • Eye Focus + Shoulder Drop – 2 min
  • Long Exhale Breath – 2 x 1 min
Chronic Pain & Fibromyalgia Planner – Advanced

🔵 Chronic Pain & Fibromyalgia – Advanced Planner

Workout 13: Total-Body Strength & Movement Control

  • Step-Up with Balance – 3 x 6 per leg
  • Wall Squat Hold – 3 x 20 sec
  • Incline Push-Up – 3 x 8
  • Dead Bug Hold + Reach – 3 x 6
  • Band Row + Hold – 3 x 8
  • Standing Overhead Reach + Breath – 2 min
  • Stretch & Hold – 2 x 30 sec

Workout 14: Tempo-Based Resistance & Core Stability

  • Slow Squat to Chair – 3 x 5
  • Push-Up with Controlled Descent – 3 x 5
  • Bird Dog with Hold – 3 x 6 per side
  • Heel Raise + Eccentric Lower – 3 x 10
  • Plank on Wall or Counter – 3 x 20 sec
  • Breathing Reset + Shoulder Drop – 2 min

Workout 15: Posture Under Load & Anti-Rotation

  • Goblet Hold (Light Dumbbell) – 3 x 10 sec
  • Wall Press + Core Bracing – 3 x 10 sec
  • Pallof Press with Band – 3 x 8 per side
  • Step-Tap + Twist – 3 x 30 sec
  • Band Row to Chest Hold – 3 x 6
  • Chest Opener Stretch + Breath – 2 x 30 sec

Workout 16: Mobility + Balance Under Fatigue

  • Split Stance Hold – 3 x 20 sec/side
  • Lateral Walk with Band – 3 x 8 per direction
  • One-Leg Stand with Chair – 3 x 15 sec/side
  • Towel Slides (Hamstring or Shoulder) – 3 x 10
  • Wrist Extension + Grip – 2 x 15
  • Breath Hold + Controlled Drop – 2 x 1 min

Workout 17: Real-World Function Simulation

  • Carry (Grocery Bag, Light Load) – 3 x 20 sec
  • Step-Up + Shoulder Press – 3 x 5
  • Wall Sit + Arm Reach – 3 x 15 sec
  • Pick-Up Simulation from Floor – 3 reps
  • Lunge + Reach (Supported) – 2 x 5 per leg
  • Calming Stretch Flow – 3–5 min

Workout 18: Parasympathetic Reset & Active Recovery

  • Breath Ladder (3-5-7 sec cycles) – 3 min
  • Body Scan & Squeeze + Release – 3 x 30 sec
  • Neck Circles + Arm Drop – 2 x 8
  • Legs Elevated Breathing – 3 min
  • Guided Relaxation + Eye Focus – 3–5 min
  • Visualization or Gratitude – Optional close