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

Lucy

June 13, 2025

Stretching. I was not able to do this activity for a long time, but finally I can now. Before I start, I feel sore. After stretching, I am sore but also happy!

Manny

May 21, 2025

Today I did 3 rounds of finger stretches. My fingers were achy before, but they feel a lot more relaxed now. I will do this every day!

Matt

May 19, 2025

Gave the Seated Neck Glides a shot during my lunch break. Ten reps later the headache I usually get from hunching over my laptop just… lifted. Felt good enough to skip the Tylenol and finish the day pain-free!

My Favourites