Made by People with Arthritis For People with Arthritis

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Just One Move Movement

Seated Shoulder Stretch

Let’s stretch out the shoulder!

Instructions

  1. Find a comfortable seat in a chair, and sit with your back tall and shoulders relaxed
  2. Stretch one arm forward and across your body, keeping your elbow straight
  3. Use your other hand to gently pull the long arm towards your chest
  4. Hold for 15-30 seconds
  5. Switch sides and repeat for 1-3 rounds per side.
  1. Find a comfortable seat in a chair, and sit with your back tall and shoulders relaxed
  2. Stretch one arm forward and across your body, keeping your elbow straight
  3. Use your other hand to gently pull the long arm towards your chest
  4. Hold for 15-30 seconds
  5. Switch sides and repeat for 1-3 rounds per side.
  1. Find a comfortable seat in a chair, and sit with your back tall and shoulders relaxed
  2. Stretch one arm forward and across your body, keeping your elbow straight
  3. Use your other hand to gently pull the long arm towards your chest
  4. Hold for 15-30 seconds
  5. Switch sides and repeat for 1-3 rounds per side.

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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.

Share yours when you’re ready.

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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

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.

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.

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