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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Louise

June 13, 2025

I got moving by running errands. I felt sluggish and did not want to move, but after I felt accomplished.

Ab

June 13, 2025

I walked my dog today after breakfast. I typically feel sore and tired when I first get out of bed, but after that, those symptoms are reduced, and I feel more energized for the day.

Linda

June 13, 2025

I did some self-motivating, self-talk before starting my yoga session. I feel fatigued, tired, and stiff before I start, but after my spirit and mental health feel lifted and I feel motivated for the rest of the day.

My Favourites