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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Small wins,
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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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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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