Made by People with Arthritis For People with Arthritis

My Favourites

Just One Move Movement

Lying Back Extension

Target your back muscles!

Instructions

  1. Lie down on your stomach and place you hands on the floor, directly under your shoulders
  2. Gently press your chest off the floor and straighten your arms
  3. Hold for a few seconds and slowly lower your chest back to the floor
  4. Repeat 10-15 times

 

Make it your own, try this seated on the edge of a chair

  • Sit tall on your chair and place your hands on the small of your back
  • Extend the lower back and hold for a few seconds
  • Repeat 10-15 times
  1. Lie down on your stomach and place you hands on the floor, directly under your shoulders
  2. Gently press your chest off the floor and straighten your arms
  3. Hold for a few seconds and slowly lower your chest back to the floor
  4. Repeat 10-15 times
  1. Lie down on your stomach and place you hands on the floor, directly under your shoulders
  2. Gently press your chest off the floor and straighten your arms
  3. Hold for a few seconds and slowly lower your chest back to the floor
  4. Repeat 10-15 times

Just Done it?

Turn your move into a habit
Share how this move went

Or Share this with someone else

Email
Facebook
WhatsApp
Telegram

Movements

Try Something Else

Just One Move Habit Builder

Turn this movement into a habit!

So you want to move more and live life to the fullest with rheumatoid arthritis? Making a plan means you’re much more likely to stay on track with your movement!

You’ll be able to download, print, and share your plan. Let’s get moving!

Start the Questionnaire

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.

Share yours when you’re ready.

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
This field is for validation purposes and should be left unchanged.
Small wins Mascot

Small Wins Feed

Omar

May 19, 2025

Tried the Seated Marches during my Zoom call. My knees usually lock up after 30 minutes; today I stood up and walked to the printer like a normal human. Small miracle!

Dave

May 19, 2025

Did the Wrist Circles routine before breakfast – took maybe 90 seconds – and I opened the peanut-butter jar without begging my husband for help. Zero twinges!

Matt

May 19, 2025

Today I was doing Hip Stretches on Just One Move. I was super sore before hand but now I am feeling some relief. I think I'll add this to my habit builder!

Stay active with arthritis, one email at a time.

Get a quick win in your inbox every Monday.

  • A two‑minute “Move of the Week”
  • One habit tip you can action today
  • Real small‑win stories from the community
  • First access to new RA resources and planners

Made by People with Arthritis For People with Arthritis.

Just One Move helps Canadians with rheumatoid arthritis turn small steps into lasting habits. Try today’s movement, plan for tomorrow, and share your wins with a community that gets it.

More About Us

Quick Links

My Movement Journey

Contact

  • Calgary, Alberta, Canada

Have feedback on this website? Complete our survey

© Copyright Just One Move 2025

Made in partnership by University of Calgary and Dream Engine

My Favourites