Pain from crocheting or knitting the worst! After sitting for a long crocheting or knitting session, our body can get horribly stiff. The repetitive motions and lack of movement makes the muscles and tendons in my hands, forearms, back and shoulders so agitated and achy.
Maybe you can relate!
I’ve got a solution to help… some key stretches for crocheters and knitters. In this post, I break down how to incorporate frequent stretch breaks into your crochet or knitting sessions. I also share what stretches help me the most! It’s a game-changer for helping to resolve knitting or crochet related aches, pain, and stiffness!
A great way to do this is using the Pomodoro Technique during your knit and crochet sessions! The built in breaks give you a moment to stretch and move your body, reducing stiffness and pain. Doing these stretches regularly helped me eliminate the discomfort and pain I felt from crafting.
The Pomodoro Technique for Regular Stretch Breaks
In short, the Pomodoro Technique entails working for short 25 minute sessions, followed by a 5 minute break. After four rounds of 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 do some mobility and stretching drills. I include useful movements that I’ve learned over the years through dabblings in yoga, gymnastics, competitive powerlifting, dance, and working with both a PT and chiropractor. The stretches just so happen to be perfect for crocheters and knitters!
What a difference this can make! When I stretch regularly, I’m 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. Then there’s the added bonus of improved productivity with the focused “work” sessions.
My Stretch Routine
1. Internal Shoulder Rotation
This stretch is great to balance your shoulders out after crocheting or knitting for awhile. 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
This one is perfect to open up both the shoulders and chest which can get tight from crocheting and knitting. For this stretch, I fold my arms behind my back, and work towards clasping opposite elbow with opposite hand. I hold for 30 seconds.
Advanced Version– To get a deeper stretch, I put my arms in prayer pose behind my back.
3. 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
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
This stretch is PERFECT to counteract crochet and knitting posture (internal rotation of the arms & shoulders).
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 hours 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 choreo I’m attempting to learn for TikTok, LOL.
How to Implement the Stretches
I like to do these stretches Pomodoro style. Essentially this means you crochet or knit for 25 minutes, then take a 5 minute break to do the stretches. After four of these rounds (25 minutes work/5 minutes stretch) it is time for a longer break.
This is where I get a snack or drink, play with my cat, go for a walk, or dance. While dancing may not be for everyone, there’s something really great about letting loose and moving your whole body. If feels great to get 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 a day.
Lacrosse Ball Release
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, pulling 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.
Why You Should 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 extensive 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 becoming 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.
More Helpful Stretching & Yoga Resources:
Yoga Journal Shoulder Stretches
Shape Fitness Shoulder Openers
Disclaimer: I recommend 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.
The Pomodoro Technique for Pain Free Knitting and Crocheting