Stretching Exercises for Knitters and Crocheters

Knitting Bag The Loopy EweHave you ever found yourself a little sore in the hands, neck, shoulders or arms, after a long session of knitting or crocheting? I usually feel it in my hands, and have often wished that I had access to a hand massage therapist. (Is there such a thing? But truthfully, I don’t want to go anywhere. I just want the therapist to be right there in my living room when I need him/her.) When Loopy Groupie Barbara from TX emailed and suggested a blog post on hand care exercises, I thought it was a great idea. Upon doing a little research, I found several great posts and articles already out there! So here are some of my top picks for you to check out:

Liat shares tips from her massage therapist sister, on how to stretch muscle fascia and why that’s important.

The “Dummies” website gives stretch instructions for neck, shoulders, arms, hands and wrists.

Stacey focuses particularly on wrist stretches in her post.

The Livestrong website has a great stretch for fingers and arms, which I think would solve the tightness that I get in my hands.

Lindsay, a physical therapist, shares her column about the proper way to sit and knit (preventing many aches and pains).

I’ve started a board on our Pinterest page that links to these and other sites with exercises to help keep hands and wrists limber and healthy. I have many years of projects and beautiful yarn to get to, don’t you?

Sheri thinkingthesewouldbegoodbothbeforeandafterknittingsessions


  1. As a quilter, I can tell you they often have these issues as well. One way to remind yourself to get up and move is to keep a glass of water (or cup of tea) near your work spot where you can sip on it regularly. You’ll automatically be prompted periodically to get up and move to the bathroom, which is a great time to move the rest of your body, too.

  2. As a retired PT I was glad to see you address this issue. When I was working I would tell my patients about the importance of posture, moving, stretches as in the articles. Other ideas are to put a pillow in your lap to the raise the level and bear the weight of your project. Circular needles hold the weight also. If you use straight needles, try 10″ ones for smaller projects such as scarves or baby items. For crocheters there are hooks with built up handles or you can wrap foam rubber around the hook. An occupational therapist is also a great resource for items to protect your joints and make life easier.

  3. Sheri, you asked if there are hand massage therapists. Of all places, my hair salon provides scalp and hand/arm massages (it’s an Aveda salon) as part of your hair appointment. The massages are wonderful and really work out the knots and kinks I pick up each month in my hands and forearms. Evidently this is a common Aveda spa/salon treatment. Thanks for the tips, especially the posture discussion.

    Carol in Austin TX

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