Five gentle mobility moves every morning, a few extra stretches for the middle of the back, and strength and hanging three days a week. Gentle and consistent beats hard and occasional, especially with RA.
5–10 min mobility · dailyStrength · 3× / weekPull-up bar · 2–3× / weekWarm up first
0 of 20 done today
Morning mobility
Every day · best right after waking, when RA stiffness peaks · move slowly, breathe
Mid-back & more stretches
Pick 3 or 4 a day and rotate · for pain in the middle of the back and between the shoulder blades
Strength
3 days a week · 2 sets of 10 · a stronger core and glutes is what reduces how often it locks up
Pull-up bar
2–3 days a week · lets the spine decompress · skip it during a hand, wrist or shoulder flare
Ground rules
Every session
How to do it
Warm up first: a warm shower or a 5-minute walk.
Stop at mild discomfort. Never push through pain.
Skip the stretches during an active flare. Walk and use heat instead until it settles.
Cardio: walking, swimming, cycling. Hold off on loaded spinal work like deadlifts until a PT clears you.
In the moment
When it locks up
Heat for 15–20 minutes: heating pad or warm shower.
Keep moving gently. Short slow walks beat lying flat for hours.
No bending, twisting, or lifting until it releases.
Cat-cow or knees-to-chest only as far as it's comfortable.
Same-day care
Get seen that day if
Numbness or weakness in a leg.
Any trouble with bladder or bowel control.
Neck pain that shoots into your arms.
Otherwise: tell your rheumatologist about the lock-ups and ask for a PT referral for inflammatory arthritis.