Autoimmune conditions create variable symptoms requiring adaptive exercise approaches. During flares, gentle mobility maintains function without aggravation. During remission, more activity becomes possible. The key is matching exercise to current disease activity. Listen to your body. Adjust based on daily symptom levels. Get your personalized routine: Start your 14-day free trial Joint-Protective Movement Gentle mobility for potentially affected joints. JME 196 Hold onto your hand to find a gentle stretch in your forearm and wrist. Don't force any range of motion - listen to your body. JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. Spine Mobility Controlled spinal movement. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. Hip Care Hip mobility with joint protection. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. Neck and Shoulder Upper body maintenance. JME 1 Look left and then right JME 6 Gently tuck your chin to your chest Lower Extremity Ankle, knee, and foot mobility. JME 232 Starting flat on your feet, rise to stand on your toes. Fall back down to your flat feet and then stand on your heels. This movement should be fluid and stable. JME 270 *Wall Required: Resting your hands on a wall, extend one leg back. Lean forward into the wall to feel a gentle stretch in your calf. Autoimmune Exercise Approach Reduce intensity during flares. Maintain gentle movement when possible. Warmth helps before exercise. Cool joints after if needed. Work with rheumatology for condition-specific guidance. Autoimmune-Friendly Programming simplmobility provides adaptable mobility routines. 2-3 minute sessions adjust to your current state. Start Your Free Trial