Made by People with Arthritis For People with Arthritis

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Just One Move Movement

Wall Angels

Work on your shoulder and upper back mobility!

Instructions

  1. Stand tall with your back against a wall and your feet a comfortable distance away from the wall
  2. Place the backs of your hands and arms against the wall with your hands at about head height, elbows bent
  3. Slide your arms up toward the ceiling, keeping your back and head against the wall
  4. Slide your arms back down. Repeat 10-15 times for 1-3 sets
  1. Stand tall with your back against a wall and your feet a comfortable distance away from the wall
  2. Place the backs of your hands and arms against the wall with your hands at about head height, elbows bent
  3. Slide your arms up toward the ceiling, keeping your back and head against the wall
  4. Slide your arms back down. Repeat 10-15 times for 1-3 sets

For a harder variation, try I-Y-T stretches

  1. Stand with feet hip width apart, arms at your sides
  2. Leading with the thumbs, lift the arms vertically to make an ‘I’ shape and return the arms to your sides
  3. Leading with the thumbs, lift the arms vertically to create a ‘Y’ shape with the arms at a 45 degree angle, return the arms to your sides
  4. Leading with the backs of your hands, lift your arms to your sides to create a ‘T’ shape, return the arms to your sides

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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

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.

Nikki

June 13, 2025

I went for a walk and did a small at-home Pilates circuit. Before this, I felt sore, but after, I felt refreshed.

Susan

June 13, 2025

I enjoyed paddling in my kayak. Before I started, I was worried about aggravating my shoulder that flared recently, but the kayaking went well. I did not let the fear of pain stop me, and I felt strong.

My Favourites