Made by People with Arthritis For People with Arthritis

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Just One Move Movement

Sit to stand

All movement counts – harness an everyday movement into a quick full body exercise!

Instructions

  1. Sit tall on the edge of a sturdy chair with your feet flat on the ground
  2. Hold onto a wall or counter for balance
  3. Keeping your back straight, lean forward slightly and then push through your feet to stand up straight
  4. Slowly lower yourself back to the chair (control your movement so that you gently rest on the chair – don’t just drop back down)
  5. Repeat 10-15 times for 1-3 rounds
  1. Sit tall on the edge of a sturdy chair with your feet flat on the ground
  2. Try not to use your hands – cross your arms over your chest or hold them out for balance
  3. Keeping your back straight, lean forward slightly and then push through your feet to stand up straight
  4. Slowly lower yourself back to the chair (control your movement so that you gently rest on the chair – don’t just drop back down)
  5. Repeat 10-15 times for 1-3 rounds

Follow the same instructions (listed below), but hold a weighted object or sit in a lower chair

  1. Sit tall on the edge of a sturdy chair with your feet flat on the ground
  2. Try not to use your hands – cross your arms over your chest or hold them out for balance
  3. Keeping your back straight, lean forward slightly and then push through your feet to stand up straight
  4. Slowly lower yourself back to the chair (control your movement so that you gently rest on the chair – don’t just drop back down)
  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.

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

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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