Made by People with Arthritis For People with Arthritis

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Just One Move Movement

Push-Ups

Keep it simple – try this iconic exercise to target your upper body!

Instructions

  1. Stand a few feet away from a counter or flat surface
  2. Place both hands on the counter, with your arms extended and your body staight in one line
  3. Gently lower your chest towards the counter, keeping your arms close to your body as they bend
  4. Slowly push through the counter until you return to your starting position
  5. Repeat 10-15 times for 1-3 rounds
  1. Place both palms on the ground, slightly wider than shoulder width
  2. Balancing both feet on your knees or toes, extend your legs back until your body is a straight line with your chest facing the ground
  3. Start with your arms fully extended, and slowly lower your chest by bending your arms
  4. Push through the ground to raise yourself back to the starting position
  5. Repeat 10-15 times for 1-3 rounds
  1. Form a regular push-up position (palms on the ground, chest facing down, feet balanced on toes, body in a straight line)
  2. Place your toes on a sturdy raised surface, so that your upper body is declining towards the ground (recommended surface: bottom stairs)
  3. Start with your arms fully extended, and slowly lower your chest by bending your arms
  4. Push through the ground to raise yourself back to the starting position
  5. Repeat 10-15 times for 1-3 rounds

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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

Carole

October 21, 2025

I have made a commitment to daily movement . This consistent approach has resulted in decreases pain and fatigue. I am finding that snack size movements throughout the day are very beneficial. I have added weights to my routine twice a week and am happy to be feeling the benefits. I am most pleased that I have been able to get here without any major flares. I would say the consistency has allowed me to better know my body and fine tune my limitations & expectations. I reserve my outdoor walks for enjoyment with movement as a side effect.

Sherry

October 5, 2025

Today I got moving with some gentle early morning stretches which helped my lethargy and stiffness. Have me more energy.

Robert

September 27, 2025

I've been having such stiff joints lately and now I start and end my day with a few simple stretches. Living with arthritis means I often wake up stiff, but I found out doing shoulder rolls and gentle neck stretches helps me loosen up and feel more relaxed. Over time, these small stretch breaks have made a big difference in how I move, I think I will continue to stretch regularly as it helps me feel more in control of my arthritis and encourages me to keep moving throughout the day.

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