16. The ultimate knitting & crochet gym: Your guide to pain-free crafting
Ahoy there, knitters, and raise the anchor!
Dear shipmates, we know it: knitting and crochet are true passions. We can spend hours on end, embarked on the creation of a cozy sweater, a delicate shawl, or a charming amigurumi. But sometimes, after long sessions, our bodies might protest: sore fingers, achy wrists, a stiff neck...
Rest assured, Wolly Roger has gathered a treasure trove of simple movements and stretches so you can enjoy your favorite hobby without risking seasickness.
Prepare to hoist the sails of mobility, because here is your "Knitting & Crochet Gym" program, for a supple body and joyful stitches!
Why the "knitting gym" is essential
Knitting and crochet are repetitive activities that constantly use the same muscles and joints. Without breaks or stretches, this can lead to:
Joint pain: Wrists, fingers, elbows.
Muscle tension: Neck, shoulders, back.
Eye strain: From staring at your stitches for too long.
The goal of this gym is to prevent these discomforts, improve your posture, and give you better endurance for your creative sessions.
Before you begin: Your pirate wellness routine
Just a few minutes are enough to prepare your body for the adventure!
Hydration: Keep a glass of water, tea, or herbal tea within reach. Good hydration helps your muscles and joints.
Posture: Sit comfortably, with your back straight (but not rigid) and your feet flat on the floor. Avoid slouching or excessively bending your head. If you're knitting on a sofa, use a cushion to support your back.
Lighting: Make sure you have good lighting, with no shadows cast on your work, to avoid straining your eyes.
Quick exercises during your session (every 20-30 minutes)
Take regular breaks! These mini-exercises can be done without even putting down your needles (for some of them!).
1. For your fingers & wrists: Your precious tools
Wrist windmills: Let go of your needles for a moment. Make slow circles with your wrists in one direction, then the other (5 times in each direction).
Finger flexion/extension: Open and close your hands by gently clenching your fist, then extend your fingers as far as possible (5 times).
Wrist stretch (palm up): Extend one arm, palm up. With your other hand, gently pull your fingers down, stretching the inside of your wrist. Hold for 15 seconds, then switch hands.
Wrist stretch (back of hand up): Extend one arm, back of your hand up. With your other hand, gently pull your fingers down, stretching the outside of your wrist. Hold for 15 seconds, then switch hands.
2. For your elbows & shoulders: The joints of movement
Chicken elbows: Bend your elbows at 90 degrees, hands pointing up. Bring your elbows back, squeezing your shoulder blades together, then release (5 times).
Shoulder shrugs: Lift your shoulders up to your ears, hold for 3 seconds, then gently release them down. Repeat 5 times.
Shoulder rolls: Make big circles with your shoulders forward, then backward (5 times in each direction).
3. For your neck & head: the helm of your ship
Side neck bends: Gently tilt your head towards one shoulder, as if you want to touch your ear. Hold for 10 seconds, then switch sides.
Gentle rotation: Slowly turn your head from side to side, as if looking over your shoulder. (2-3 times on each side).
Chin to chest: Gently lower your chin towards your chest, feeling the stretch at the back of your neck. Hold for 10 seconds.
4. For your eyes: your precision binoculars
Blinking: Blink your eyes quickly several times to moisturize them.
The 20-20-20 rule: Every 20 minutes, look at an object 20 feet (about 6 meters) away for 20 seconds. This helps relax your eye muscles.
Gaze rotation: Without moving your head, look up, down, left, right. Then make circles with your eyes in one direction, then the other (2-3 times).
A few movements for your back and legs (when you take a real break)
For a longer session (more than an hour), get up and move around a bit!
Back stretch (seated): While seated, interlace your fingers behind your head and gently push your upper back backward, opening your chest.
Gentle torso twist (seated): While seated, place one hand on the opposite knee and the other behind you. Gently twist your torso to look behind you. Hold for 15 seconds, then switch sides.
March in place: Stand up and march for a few moments, do some butt kicks or knee lifts to get the circulation going.
Hamstring stretch (seated or standing): Extend one leg in front of you, heel on the floor, toes pointed up. Gently lean forward from your hips to feel the stretch behind your thigh.
By integrating these simple gestures into your knitting and crochet sessions, you'll transform your hobby into a true bubble of well-being. Your body will thank you, and your stitches will be all the more beautiful for it!
Don't forget: a good captain takes care of their crew, and your body is your best ally.
Hopla, bis bàll,
Jessica