Made by People with Arthritis For People with Arthritis

My Favourites

Just One Move Movement

Shoulder Press

The perfect way to build strength and engage your shoulders!

Instructions

  1. Stand or sit with two fists at shoulder level (arms bent, palms forward or in)
  2. Slowly push your fists upward until your arms are extended to the ceiling
  3. Slowly lower your fists back to your shoulder level
  4. Repeat 10-15 times for 1-3 rounds
  1. Stand or sit while holding an object of comfortable weight
  2. Hold the object with both hands at chest level
  3. Slowly push the object upward until your arms are extended to the ceiling
  4. Slowly lower the object back to your chest
  5. Repeat 10-15 times for 1-3 rounds
  1. Stand or sit while holding a dumbbell or soup can in each hand
  2. Position both hands at shoulder level with your arms bent and your palms facing forward or in
  3. Slowly push your hands upward until your arms are extended to the ceiling
  4. Slowly lower your hands back to shoulder level
  5. Repeat 10-15 times for 1-3 rounds

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

Mei W.

May 19, 2025

Did the Gentle Hip Opener lying in bed last night. First time in weeks I rolled over at 3 a.m. and didn’t wake up the whole house with my ‘ouch’ soundtrack.

Devin

May 19, 2025

Morning Finger Extensions = game-changer. Typed a full report before the meds even kicked in. No ice-pack break needed!

Joy

May 19, 2025

Followed the Shoulder Roll video while waiting for the kettle. Shoulders cracked, posture popped. Ten minutes later I could pull my hoodie on without swearing at the world

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