Stretches For Crocheters That You Need to Know

Do you ever find that after long hours of crocheting, you find yourself in some kind of physical discomfort? Whether the pain is coming from your head, shoulder, knees, or toes, having post-crochet pain or even a more serious injury can be discouraging! Keep reading for some great stretches for crocheters that you need in your back pocket!

It is good to know that crochet can in fact cause injury! Repetitive movements, bad posture, and having lots of tension when crocheting can lead to stress injuries in the nerves, tendons, and muscles. Possible injuries can include Carpel Tunnel, Tennis Elbow, Trigger Finger, body stiffness, and headaches from eye strain.

But fear not! There is still hope. I like to think of crocheting as a sport, and, like any other sport, daily stretching is vital to keeping you healthy and in-shape for your physical activity. Though taking care of your hands specifically is vital as a crocheter, your entire body needs to be stretched in order to avoid stiffness through your hours of sitting and crocheting.

But, keep in mind that there is such a thing as overstretching! Don’t spend your whole morning trying to stretch your body to the max! Don’t overdo it. Find a few exercises, take it slow, and enjoy your pre-crochet stretch! It’s a great way to start off your crochet session, and you’ll thank yourself down the road.

Tried stretching and are still struggling? This post has got more than just stretches for crocheters, including some great products from ergonomic hooks to orthopedic seat cushions!

Disclaimer: I am not a medical professional. While stretching in and of itself is very good, the following instructions should not be taken as medical advice. If you have had an injury in the past, or have a medical condition that prevents you from doing certain stretches, please exercise common sense and avoid them. When in doubt, always consult a medical professional.

Additionally, This post contains affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using that link. Please see my disclosure for more details.

Hands, Fingers, & Wrists

Holding tension in your hands for long periods of time can lead to carpel tunnel and trigger finger. Taking mini-breaks every 30 minutes to do some stretches for crocheters can be super beneficial!

1. Put your arms straight up in the air and close your fists. Then open and close them 10-20 times.
2. Above your head, press your palms together like you are praying. Bring them down in front of your body and slowly bring them down to the level of your belly button until you feel the stretch in your wrists. Hold for 10-15 seconds.
3. Gently flex your hand forward and backward a couple of times at the wrist. Do not try to bend them further than they will comfortably go. Hold for 5-10 seconds.
4. Take each finger individually, and gently bend it backward, and then forward. Again, avoid bending further than what is comfortable. Hold for 5-10 seconds.
5. Spread your fingers out, and then curl them up into loose fists 10-20 times. Avoid clenching your fists! With your hands in loose fists, slowly make circles (clockwise and counter-clockwise) 5 times in each direction.

Neck

When looking down at your crochet work for long periods of time, it is easy to develop a lot of strain on your neck muscles, which can lead to headaches and even jaw problems.

1. Gently flex your head from side to side (ear towards your shoulder keeping your shoulders down) 5 times in each direction. Hold for 5-10 seconds.
2. Gently flex your head forward and back (chin to chest then looking up) 5 times in each direction. Hold for 5-10 seconds.
3. Slowly rotate your neck in circles (clockwise and counter-clockwise) 5 times in each direction.

Back & Shoulders

Sitting for hours at a time can result in severe back stiffness and shoulder discomfort. Take mini-breaks and preform some of these stretches for crocheters to get some relief!

1. Stand up, reach high in the air, and then bend down toward the floor 3-5 times. Take your time, slowly transitioning up and down.
2. Roll your shoulders (forwards and backwards) 5 times in each direction.
3. Squeeze your shoulder blades together tightly for 5-10 seconds, resting for 15-20 seconds in between. Repeat 3-5 more times.
4. Interlock your fingers and reach them out in front of you, stretching them away from you 5-10 times.
5. Clasp your hands behind your back and reach them up as far as you can 5 times. Hold for 5-10 seconds.
6. Remember your posture! Keep your back straight, shoulders dropped, and jaw unclenched. Avoid making your lower back ‘hollowed’ or ‘hunched’ and strive to keep a straight back.

Hips, Legs, & Glutes

Most people don’t know that their hips are the foundation for their body. Having tight hips muscles can lead to back pain, especially when sitting and crocheting for long periods of time.

1. Lie down with legs flat on the ground. Grab your right knee and bring it up to your chest. Hold for 20-30 seconds. Repeat with left side.
2. Lie down with legs bent at 90 degrees. Cross your right leg over your left, with your right ankle placed across your left thigh. Using your left hand, grab your right knee and bring it towards your chest. You should feel an intense stretch in your right glute. Hold for 20-30 seconds. Repeat with left side.

Eye Strain

Most of the time, people associate eye strain with looking at screens too much, but even crochet can cause some nasty eye strain if you’re not careful!

1. Get up and take mini-breaks every 20-30 minutes.
2. Make sure you have good lighting.
3. Contrast the background of yarn you are using to ensure an easier time seeing your stitches. For example, when working with dark colors, drape a light colored cloth across your lap to provide contrast with your yarn.
4. Limit your use of crochet fibers with very little give that can cause strain on your arms (cottons, linens, and bamboo), or take frequent breaks from those projects and switch to projects that uses ‘springier’ yarns (blends, wools, and acrylics).

Other Tips

1. Stay hydrated! Did you know drinking water can help with tight muscles? Helps with headaches too!
2. Sit a timer on your phone for every 30 minutes to remind you to stretch until it is second nature.
3. Don’t forget to stretch your legs! Get up, grab a glass of water, or even do a small task like unloading the dishwasher!

Stretching Videos

Here are some of my favorite stretching videos!

Conclusion

Stretching every 30 minutes of crocheting may seem daunting, but by adding a few minutes in little by little, not only will you develop a great habit, but you will become a more proficient crocheter in the process! Let’s make 2023 the year of healthy stretches for crocheters!

Is there a stretch I didn’t cover that helps you stop crochet-related pain or injury? Did you enjoy trying out certain stretches? Comment below!

Looking for my patterns? Please check out my my Etsy and Ravelry shops. If you need some fabulous hooks for your wonderful crochet hats, Clover Amour is one of my favorites! Not sure whether Clover Amour is right for you? I have a Clover Amour review post that offers some great cheap alternatives!

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