Murat
As I age, my body doesn’t bounce back as quickly as it used to, but I want to continue my daily knitting practice for years to come!
So, I went on a quest to see how I can keep my body ship-shape and knit for long periods by finding the best stretches for knitters, exercise and prevent pain while knitting. Here are the results of my research.
Frustrated Teacher Quits In Disgust, Sells The Farm, Moves The Family Halfway Across The World And… Starts Knitting
Common Causes Of Pain
Knitters’ pain comes from doing repetitive motions. I’ve noticed moving my hands, wrists, and fingers too much can cause strain.
Another common issue is tension in the shoulders and neck, which comes from hunching over work for a long time. Knitters can get carpal tunnel because they flex their wrists a lot. I’ve also noticed some knitters get eye strain from staring at tiny stitches for hours.
Doing the same arm movements over and over can give you tennis elbow. And lots of people complain about back pain from slouching while knitting.
Exercises To Try
Warm-Up Exercises
Before I knit, I like to warm up my neck, shoulders, wrists, and fingers. These moves help get my body ready for all the knitting and can prevent strain.
Neck & Shoulder Warm-Ups
Start with easy neck rolls. Move your head in circles to loosen up. Then, lift your shoulders high, hold for a bit, and drop them. Now, roll your shoulders. Go forward 5 times, then backward 5 times. It’s great for your joints!
Lastly, stretch your upper back. Put your hands behind you and lift your arms. Hold for a few seconds. You’ll feel a nice stretch in your chest and shoulders.
Wrist & Finger Warm-Ups
- Make fists and circle your wrists 5 times each way.
- Spread your fingers wide, hold for 5 seconds. Do this 3-5 times.
- Touch your thumb to each fingertip, then back again. Repeat a few times.
- Gently pull each finger back for a few seconds.
Best Stretches For Knitters
Stretching regularly helps me avoid aches and stiffness. I’ve got some great stretches for your whole body, upper body, and hands.
Whole Body Stretches
Before I start knitting, I do some quick stretches:
- Neck: Gently roll my head around.
- Shoulders: Lift and drop them a few times.
- Back: Sit up straight, twist left, then right.
- Legs: Stand and reach for my toes.
Upper Body Stretches
Then, I focus on my upper body:
- Arm circles: Stretch out your arms and make circles. Start small, then go bigger. This is great for your shoulders!
- Doorway stretch: Stand in a doorway, put your hands on the sides, and lean forward a bit. This helps your chest and shoulders.
- Forearm stretch: Hold one arm out, palm down. Use your other hand to gently pull your fingers back. You’ll feel this in your forearm.
Hand & Finger Stretches
- Finger Fan: Spread fingers wide, then close into a fist. Do this 10 times for each hand.
- Wrist Stretch: Extend one arm, palm up. Use the other hand to gently pull fingers back.
- Thumb Exercise: Make small circles with each thumb. Touch each fingertip to your thumb.
- Prayer Stretch: Press palms together in front of your chest, fingers up. Slowly lower your hands until you feel a stretch.
Strengthening Exercises
Adding targeted strengthening exercises to my knitting routine has made a huge difference. They focus on:
- Core Strength: Building stability.
- Wrist & Forearm Strength: Improving endurance.
- Finger Dexterity: Enhancing flexibility.
Building Core Strength
I’ve found a strong core provides a stable foundation for knitting. Here are my go tos:
- Planks: Start with 30 seconds and gradually increase.
- Side Planks: Hold for 15 seconds each side, working up to 30 seconds.
- Dog Flys: Extend opposite arm and leg while on all fours, hold for 5 seconds. Do 10 reps per side.
- Seated Twists: Twist to each side, holding for 5 seconds. Repeat 10 times per side.
Wrist & Forearm Strength
Wrist curls help with my knitting stamina. I use a light dumbbell or whatever’s handy, like a can or water bottle. I do 3 sets of 15 reps with my forearm on a table and wrist hanging off.
Reverse wrist curls work the opposite muscles. I flip my arm, curl the weight up, and do 3 sets of 15 reps.
For a quick forearm workout, I use a stress ball. I squeeze it for 5 seconds, then release, repeating 15 times with each hand.
Wrist rotations are simple but effective. I extend my arm, make a fist, and rotate my wrist 10 times clockwise and 10 times counterclockwise.
Enhancing Finger Dexterity
Finger taps boost coordination. I touch each fingertip to my thumb for 1 minute per hand.
Rubber band exercises strengthen fingers. I place a rubber band around my fingers and thumb, spread them apart, hold for 5 seconds, and repeat 10 times.
For finger stretches, I spread my fingers wide, hold for 5 seconds, then relax. I do this 10 times per hand. Picking up small objects with tweezers, like beads or pins, improves fine motor skills. I practice for 2-3 minutes per hand.
Tips & Tricks For Reliving Pain
I’ve found making these small changes to how I knit can have a big impact on comfort.
Adapting Knitting Grips
I’ve experimented with different ways of holding my needles and yarn to find what works best. For English-style knitting, I keep my hands relaxed and use my index finger to guide the yarn instead of wrapping it. When doing Continental knitting, I tension the yarn over my left index finger without gripping too hard.
Efficient Needle Use
I focus on making small, controlled movements when knitting. Instead of big sweeping motions, I keep my needles close together and use just the tips to form stitches. This reduces strain on my wrists and shoulders.
For projects with lots of stitches, I use circular needles to distribute the weight. I also try bamboo or wood needles, which are lighter than metal. When purling, I’ve found it helpful to “scoop” the yarn rather than wrapping it around the needle.
I take frequent breaks to set my work down and shake out my hands. Even 30 seconds of rest every 15 minutes makes a difference for me.
Avoiding Repetitive Strain
To prevent overuse injuries, I mix up my knitting routine. I alternate between different projects and stitch patterns to vary the motions. Ribbing, cables, and colorwork all use different hand movements.
I also adjust my posture. Sometimes I knit sitting up straight, other times I recline slightly. I prop my elbows on pillows to support my arms. When working on a large piece, I drape it over a table instead of holding the full weight.
Setting timers helps me remember to take breaks and stretch. I do simple wrist and finger exercises between knitting sessions. Staying hydrated and doing hand exercises has also improved my knitting stamina.
Timing Breaks During Knitting Sessions
During my working day I use the method called “Tomato timer” 3 x 25 minutes of focused work, then a 5 minute break after each, then the 4th 25 minute session I have 10 minutes. I stand to work and sit during my breaks.
On my days off, I like to set a timer for 20-30 minutes of knitting, followed by a 5-minute break. This helps me avoid getting too absorbed and straining my hands and wrists. For longer sessions, I take a 15-minute break every hour or two.
During intense projects, I stand up and move around at least once an hour. This improves circulation and reduces stiffness. I also pay attention to my body’s signals. If I feel any discomfort, I take a break rather than pushing through.
Activities To Relieve Muscle Tension
During breaks, I focus on gentle stretches and movements to counteract knitting postures. Here are some of my favorites:
- Shoulder rolls and neck stretches
- Wrist circles and finger flexes
- Arm swings and chest openers
- Walking around or marching in place
I also use this time to hydrate, as staying well-hydrated helps prevent muscle cramping. Sometimes I’ll do a quick eye exercise, like focusing on distant objects, to reduce eye strain from close-up work.
Massage tools like stress balls or hand rollers can provide relief. I keep these nearby for quick tension release between stitches. I also use Tiger Balm when my muscles are aching and find that helps relieve some of the pain I sometimes experience.
Managing Soreness After Knitting
After a long knitting session, I like to massage my hands and fingers. This helps improve circulation and reduces stiffness. I also apply ice packs for 10-15 minutes if I notice any swelling.
Gentle stretches are essential. I open and close my hands, then rotate my wrists in circles. Extending my arms out and pulling my fingers back towards my body provides a nice forearm stretch.
Rest is vital. I take frequent breaks during knitting and ensure I get enough sleep at night. This allows my muscles and tendons to repair and recover.
Staying hydrated is often overlooked, but important. I keep a water bottle nearby and sip regularly while knitting.
Choosing The Right Chair & Lighting
I seek a chair with supportive back and adjustable height. This helps me maintain proper posture while knitting. I prefer a chair with armrests to support my elbows, reducing strain on my shoulders and neck.
Proper lighting is essential too. I position a bright, adjustable lamp nearby to illuminate my work without casting shadows. This prevents eye strain and helps me see my stitches.
Natural light is great, but I’m careful to avoid glare on my needles or yarn. I sometimes use a small clip-on light attached to my project bag for extra visibility when working with dark yarns.
Tools & Accessories
I’ve discovered using the right tools can improve my knitting comfort. Ergonomic needles with smooth, blunt tips reduce hand fatigue. I like needles with a matte finish to prevent slipping.
A table or lap desk keeps my project at a comfortable height, reducing neck strain. I use a wrist rest to support my hands and forearms during long knitting sessions.
For organizing my supplies, I keep a small basket or tray within easy reach. This prevents unnecessary twisting or stretching to grab tools. I also use stitch markers and row counters to minimize repetitive movements when counting stitches.
When To Seek Professional Help
If you experience persistent pain, numbness, or tingling that doesn’t improve with rest and home care, or notice any unusual swelling, redness, or warmth in your hands or wrists…
These may be signs of inflammation or injury requiring medical attention.
A healthcare professional can provide a proper diagnosis and recommend targeted treatments or exercises.
FAQs
What Finger Stretches Reduce Knitter Soreness?
I like to do gentle finger stretches before and after knitting. One of my favorites is making a soft fist, then slowly opening my hand and spreading my fingers wide. I repeat this 8-10 times.
Another great stretch is gently pulling each finger back towards my wrist for a few seconds. This helps relieve tension in my finger joints and tendons.
What Shoulder Exercises Alleviate Knitting Pain?
Shoulder rolls are my go-to exercise. I roll my shoulders forward 5 times, then backward 5 times. It’s simple but effective for releasing tension.
I also do arm circles. I extend my arms out to the sides and make small circles, gradually increasing the size. This helps loosen up my shoulder muscles.
How Can Hand Exercises Prevent Discomfort In Knitters?
Hand exercises are crucial for preventing cramping and stiffness. I often do wrist flexes and extensions. I extend my arm with my palm facing down, then gently bend my wrist up and down.
Squeezing a stress ball or hand gripper for short periods can also strengthen hand muscles and improve flexibility.
Are Wrist Braces Helpful For Knitters With Wrist Pain?
I’ve found compression gloves or wrist wraps can provide support during long knitting sessions. Look for ones that allow finger movement while stabilizing the wrist.
Adjustable wrist braces with removable splints are also helpful. They offer support without completely restricting movement.
Which Muscles Are Affected By Soreness Due To Knitting?
The muscles in my hands, wrists, and forearms often get sore from repetitive knitting motions. To prevent this, I do forearm stretches regularly.
My neck and upper back can also get tense. I combat this by doing neck rotations and shoulder blade squeezes throughout my knitting sessions.
Conclusion
Hope you found that useful! Looking after ourselves as knitters is one of the best things we can do for our long-term health.
What strategies do you use? I’d love to hear about them in the comments.
References
- Demers, Carson. Knitting Comfortably, 2017. http://books.google.ie/books?id=6jY6MQAACAAJ&dq=knitting+comfortably&hl=&cd=1&source=gbs_api.
- Modern Daily Knitting. “Carson Demers,” n.d. https://www.moderndailyknitting.com/contributors/carson-demers/.
- Fruity Knitting. “Knit Yourself to Health! – Spiral Dynamics Hand Therapy – Episode 145,” June 29, 2024. https://www.youtube.com/watch?v=o9EuqfvhXMM.
- KnitFreedom – Liat Gat. “How to Fix Your Knitting Tension and Prevent Hand Pain – KnitFreedom.com,” July 3, 2021. https://www.youtube.com/watch?v=-Nv9JR7bbWo.
