Knitting and crochet tips

Tips and exercises for manual practices

I choose these areas for the sake of a recent oprtunity/necessity.

These suggestions can be adapted to other areas that use the hands intensively and with minute and repetitive movements (jewellery, sculpture, use of computers, handwriting or drawing).

Both knitting and crochet are traditional activities that in themselves are considered therapies, both psychologically and physically (for example, against arthritis):

- Helps maintain hand flexibility (beneficial against finger osteoarthritis).

- Harder patterns are good for finger dexterity and mental agility.

There are also, however, side effects of overuse of these therapies:

- Neck stiffness can occur due to the neck drooping forward.

- Low back pain can occur due to prolonged sitting posture and poor posture (crossed legs, for example).

- Increased risk of carpal tunnel syndrome or repetitive strain injury as one hand moves faster than the other.

Suggestions:

- Use flexible needles, or change the type (bamboo/birch vs. metal), or flat/square crochet hooks (easier to hold).

- Warm up first (soak your hands in warm water before picking up the needles, or exercise them).

- Heavier parts increase tension

- Sew in short sessions (be a sprinter, not a marathoner!)

- Stretch before/after.

- Pay attention to fibers and mixtures, as some are easier to handle (elastic properties).

- Knit with a circular needle (allows the weight of the garment/item to fall onto your lap, not your wrist), or use a support (eg knitting on a table or pillow).

- Ask experts (embroidery shop staff) for tips to help make thread tension adjustments and other tips.

Recommended exercises:

First of all: take regular breaks: being absorbing activities, it's not always easy to stop in time (one more lap, finish a pattern, ...). Set a timer, or less stressful, count the number of laps and set a limit. It can be helpful to get up regularly, adjust posture, thread tension, drink water or go to the toilet.

Next, some practical exercises are included to relieve and move the upper limbs, preventing their stiffness and strain injuries.

1 - Evaluate areas of pain in the hand and arm

2 - Relax, opening and closing the hand. A stress/foam ball can be used to stretch better when closed

3 - Use an elastic band to stretch your fingers and strengthen them (do 2 to 2). This part should be done if there is no pain, and at the limit of comfort.

4 - Flexion and dorsiflexion of the hand/wrist. Use opposite hand as passive force

5 - Lateral back stretch helps relieve posture problems, or stretching

6 - Gentle rotation/stretching of the arm, shoulder and neck (regular pauses)

7 - Movement along the arm to move tissues

8 - Breathe and pay attention to posture

(Video coming soon...)

If symptoms persist, contact the nearest therapist. He can help :)