My Stretching and Mobility Routine for Pain Free Crocheting and Knitting

After sitting in the same position, and working in the same repetitive motion while knitting or crocheting, my body tends to get very stiff. The muscles and tendons in my hands, forearms, back and shoulders tend to get quite agitated and achy. Recently, I started using the Pomodoro Technique during my knitting and crocheting sessions. The built in breaks have helped me reduce the discomfort and pain I feel when working on projects AND have made a huge difference in my productivity.

In short, the Pomodoro Technique entails working for short 25 minute sessions, followed by a 5 minute break. After going through four rounds of the 25 minutes on/5 minutes off, you take a longer break before starting up again.

Check out this post for a more detailed explanation of the Pomodoro Technique.

During each short break, I take the opportunity to get up, move around, and go through some mobility and stretching drills. I include movements that I have learned along the way through my yoga practice and from my experience in competitive powerlifting and dance.

These stretches really make a difference for me. When I do them regularly, they help me be able to crochet and knit longer, and with less pain. Ultimately, the stretches have helped me to be a healthier, happier, and more productive maker.

My Routine

1. Internal Shoulder Rotation

picture of an internal shoulder rotation mobility stretch — Internal Shoulder Rotation

One arm at a time, I put my arm behind my back, internally rotating my arm so that my elbow is facing away from me. I bend my arm and reach my hand upwards towards the middle of my upper back. The back of my hand rests on my upper back, and my palm is facing away from me. Hold for 30 seconds each side.

I take a deep breath into my chest and try to keep neutral posture. I feel this one in my shoulder and it often makes my shoulder pop, which is super relieving.

2. Two Arm Internal Shoulder Rotation

behind the back shoulder stretch to help with shoulder pain caused from hours of knitting and crocheting — Two Arm Internal Shoulder Rotation

For this stretch, I fold my arms behind my back, and work towards clasping opposite elbow with opposite hand. I hold for 30 seconds.

I feel this stretch open up my shoulders and chest. When I fell like I need a deeper stretch, I will put my arms in prayer pose behind my back.

shoulder stretch for pain from knitting and crochet — Prayer Pose Behind the Back for Internal Shoulder Rotation

3. Overhead Triceps Stretch

overhead triceps stretch to relieve tightness from knitting and crocheting — Overhead Triceps Stretch

Putting both arms overhead, I bend the arm I’m stretching, pointing my elbow up towards the ceiling. With the opposite hand, I gently pull that elbow towards the center of my body, dropping my hand down the center of my upper back. I hold 30 seconds each side.

This one feels soooo good! It releases the back of my upper arm, and gently stretches my shoulders and lats (the muscle that connects your arms to your torso).

4. Squat with Prayer Pose

squat with prayer arms to open the hips and release low back tightness — Squat with Prayer Pose

Standing with my feet hips width apart or so, toes pointed slightly outwards I slowly bend my knees, dropping my hips towards the ground between my feet. I put my hands in prayer position, and gently press my elbows against my inner thighs.

Sometimes, if I feel I need more support, I will do this with a wall behind me (to lean on slightly). I try my best to breathe deep and relax, letting my hips and low back release. This one helps a ton with my low back and hip tightness. It makes me feel like a spring chicken again.

5. My Favorite Upper Body Wall Stretch

wall stretch for the hand, wrist, arm, and shoulder to help with pain and stiffness from crocheting and knitting — Upper Body Wall Stretch

Standing arms length away from a wall, I stand with one side of my body facing the wall. With a straight arm, I turn my inner wrist up towards the ceiling (fingers point down towards the floor) and gently press my whole hand into the wall. I look away if that feels good, stand tall, and breathe, holding for 30 seconds per hand.

This is my absolute favorite stretch! I feel it run from my hand and wrist, up through my forearm, into my bicep, and even in my shoulder. It feels so good, and really helps with the tightness I have accumulated in those areas from the repetitive motions of knitting and crocheting.

Going through the last 5 stretches takes about 4 minutes altogether. Before continuing on to work on my project again, I like to do a bit of movement. This usually includes wrist rotations and hand squeezes, and/or some random dance moves I’m attempting to learn for TikTok, LOL.

After four rounds of 25 minutes work/5 minutes break, it is time for a longer break. This is where I get a snack or drink, play with my cat, and practice TikTok dances some more. While dancing may not be for everyone, there is something really great about moving your whole body and getting the blood flowing!

Bonus Movements

These are are few bonus movements that I like do during these longer breaks, especially when I am working on a big crochet or knit project for many hours in a day.

Lacrosse Ball Release

using a lacrosse ball to release upper back pain — Upper Back Release with a Lacrosse Ball

lacrosse ball shoulder stretch — Crossing My Arm Over My Body (to find extra sweet spots to hit with the lacrosse ball)

I lay on the floor, and take a Lacrosse Ball and place it under my upper back along the inner ridge of my shoulder blade. Then I slide around slowly, looking for any pain points along this ridge. I hold the ball there for about 30 seconds while breathing deep, and letting the tension dissolve. I like to move my arm (on the same side as the ball) around slowly to help discover areas that are tight.

Quadriceps Stretch

The quadriceps are a group of four muscles that run along the top of your upper leg. One part of this muscle group in your legs connects to your torso accross front of your hip flexor, and attaches into your low back. When we spend long hours sitting, the front of your upper leg and hip flexor can become tight and pull on your lower back.

This stretch really helps me with reducing back pain. I keep my hips neutral (not twisting to either side), my knees as close to touching as possible, and stand tall keeping the natural curve of the spine.

Get Moving!

Sitting for an extended amount of time, combined with the repetitive movements of knitting and crochet, can lead to stiffness, discomfort, and pain. It is important to take frequent breaks to get up, move around, and take care of your body. The Pomodoro Technique is a great way to build this into your session without having to think about it too much.

These are the mobility and stretching drills that have been the most helpful for me in reducing discomfort and tightness caused from long hours of knitting and crocheting. I’ve noticed that the more regularly I do these movements, the better I feel!

I’d love to hear about the stretches and practices that have helped you in being a happier and healthier maker. Please comment and share your thoughts as well as any resources that you know about for maker well being and self-care.

Disclaimer: I recommend that you consult with your physician before beginning this, or any other stretching or mobility routine. I have no expertise in diagnosing or treating medical conditions of any kind, or in determining the effect of any specific exercise or movement. You should understand that when participating in these movements, there is the possibility of physical injury. If you engage in this stretching and mobility routine, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Tina Marie of Tigers Eye Handmade from liability.