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Just One Move - Movement Snack

Stretching + Mobility #3

Gentle stretches to loosen up your body. Breathe deep and find your calm.
Movement 1 of 1

Seated Cat Cow

Take a breath and move your spine!

Instructions

  1. Find a comfortable seat in a chair, and sit with your back tall and shoulders relaxed
  2. As you exhale, round your back and pull your chin towards your chest
  3. As you inhale, arch your back and send your chest forward, looking up to the ceiling if comfortable
  4. Continue alternating with your breathing for 1-3 rounds
  1. Find a comfortable seat in a chair, and sit with your back tall and shoulders relaxed
  2. As you exhale, round your back and pull your chin towards your chest
  3. As you inhale, arch your back and send your chest forward, looking up to the ceiling if comfortable
  4. Continue alternating with your breathing for 1-3 rounds
  1. Find a comfortable seat in a chair, and sit with your back tall and shoulders relaxed
  2. As you exhale, round your back and pull your chin towards your chest
  3. As you inhale, arch your back and send your chest forward, looking up to the ceiling if comfortable
  4. Continue alternating with your breathing for 1-3 rounds

Make it your own

  • Try the cat cow on your hands and knees on the floor

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Small wins,
big smiles!

Scroll real posts from movers just like you. Celebrate your morning walk, 15-minute strength-building circuit, or a quick flare friendly stretch.

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Today, I got moving by: *insert daily activity here Before getting started, I felt: *insert 1-3 descriptors After moving, I felt: *insert 1-3 descriptors
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Small Wins Feed

Muriel

August 7, 2025

Before I start my day I do gentle stretching to get my body in motion. I have been living with RA since 1974. Chronic fatigue and stiffness is with me almost daily. It takes me a few hours before I do an exercise routine. I feel better after putting the effort into each move, I feel good to have put the time in and want to continue as often as I can. I learned how to do the exercises through physio Therapy over the years. I have kept a binder with the exercises in it. The most important thing is to keep moving , Small walks over time lead to bigger walks. I have a lot of support from my family . I also do light weights.

Nikki

June 13, 2025

I went for a walk and did a small at-home Pilates circuit. Before this, I felt sore, but after, I felt refreshed.

Susan

June 13, 2025

I enjoyed paddling in my kayak. Before I started, I was worried about aggravating my shoulder that flared recently, but the kayaking went well. I did not let the fear of pain stop me, and I felt strong.

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