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Just One Move Movement

Hip Circles

Let’s get the hips moving!

Instructions

  1. Start on the floor on your hands and knees, with hands under your shoulders and knees under your hips
  2. Lift one leg up behind you, keeping your knee bent and leading with your heel
  3. Then rotate your hip so that the knee points side ways
  4. Continue rotating your hip so that the knee moves forwards toward your chests
  5. Lower the leg and repeat 10-15 times. Repeat on the other side and repeat for 1-3 sets. You can experiment with circling in both directions

Try this move standing and holding onto a wall or chair
1. Stand tall and hold onto a chair or the wall
2. Lift one knee in front with the knee bent, rotate the hip so that the knee points sideways
3. Continue rotating your hip so that the knee moves backwards and return to the starting position
4. Repeat 10-15 times, switch sides and repeat for 1-3 sets. You can experiment with circling in both directions

  1. Start on the floor on your hands and knees, with hands under your shoulders and knees under your hips
  2. Lift one leg up behind you, keeping your knee bent and leading with your heel
  3. Then rotate your hip so that the knee points side ways
  4. Continue rotating your hip so that the knee moves forwards toward your chests
  5. Lower the leg and repeat 10-15 times. Repeat on the other side and repeat for 1-3 sets. You can experiment with circling in both directions
  1. Start on the floor on your hands and knees, with hands under your shoulders and knees under your hips
  2. Lift one leg up behind you, keeping your knee bent and leading with your heel
  3. Then rotate your hip so that the knee points side ways
  4. Continue rotating your hip so that the knee moves forwards toward your chests
  5. Lower the leg and repeat 10-15 times. Repeat on the other side and repeat for 1-3 sets. You can experiment with circling in both directions

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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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