Ergonomics for Knitters

---

Knitting is where you go for rest, relaxation, and creativity. You sure don’t want pain to interfere with that. Simple stretching and strengthening exercises can help you avoid injury as well as recover from minor injury. This post is an overview of some excellent ergonomic tips, but if you are looking to go deeper, we truly recommend Knitting Comfortably: The Ergonomics of Handknitting (affiliate link) by Carson Demers.

The Working Curve

The working curve describes our typical posture when working. Most of us spend a large portion of our day in front of a computer, driving, and, of course, knitting or doing other types of crafting. The majority of these activities require us to focus in front of us, often looking downward. The working curve tends to shorten the muscles on the front of our bodies and over-stretch the muscles on the back of our bodies.

Muscles work in pairs. Each muscle on the front (anterior) of the body has a corresponding muscle on the back (posterior) of the body. When one of the pair contracts, the other muscle relaxes.

The stretching exercises shared here will help you reverse the curve of your working position. The goal is to stretch the shortened muscles so the overstretched muscles can return to their normal length.

Hold most of the stretches for about five seconds and then release. Stretching should not hurt. If you experience pain when you stretch, you are taking the stretch too far for your body. Modify the stretch to work with your current level of flexibility. These images show the ideal position to attain; it is not necessarily where you will start out.

How to Strengthen and Why

The goal of these exercises is to strengthen the back muscles. Typically, these muscles are overstretched, leading to weakness. Doing simple, focused exercises can help strengthen these muscles and give relief from the chronic discomfort many of us experience in our upper back.

Start out with doing each exercise for five to ten seconds. As you develop more strength, increase the length of time and the number of times you repeat the exercise.

Stretches

Wrist and Forearm Extensor/Flexor Table Stretches

Extensor Stretch

Sitting back from your desk, straighten your arms and hold your hands flat. Place the back of your hands along the edge of the table. Bending only at the wrist, with fingers pointing at the floor, press gently into the table edge.

Flexor Stretch

Sitting back from your desk or table, straighten your arms and hold your hands flat. Place your fingers along the edge of the table, bending only at the wrist, with fingers pointing at the ceiling. Press gently into the table edge.

Hands Tendon Glide

Start with your wrists in a neutral position.
Step 1: Extend your fingers apart and toward the back of your hand.
Step 2: Relax the extension and curl the top segment of your fingers to the base of your fingers.
Step 3: Repeat Step 1.
Step 4: Relax the extension and fold your fingers to the base of your palm.
Step 5: Repeat Step 1.
Step 6: Make tight fists.
Step 7: Repeat Step 1.

Triceps and Arms 

Note: This stretch is easiest to do while seated, to avoid losing your balance. Keep your head squarely above your shoulders, not leaning forward toward your chest. 

Bend your arms at the elbow and bring your hands to the top of your spine so that your elbows are pointed toward the ceiling and your fingertips are pointed toward the floor.

Neck Rolling Stone

Bow your head forward, chin toward chest, until you feel a stretch in the back of your neck. Roll your head slowly all the way around as if you were drawing a clockwise circle with the top of your head. When you return to the starting position, roll your head slowly counterclockwise.

Front of Shoulders and Upper Chest Doorway Stretch

Note: Keep your head upright during the stretch to isolate the anterior shoulder muscles.

Stand in an open doorway, one foot forward, with your arms extended to either side, at ninety degrees to your body, elbows bent and forearms parallel to the door frame. Lean or step forward to stretch.

Neck Chin to Shoulder

Note: Keep the shoulder that is opposite your direction of rotation level as you stretch in order to isolate the muscles on the side of your neck.

Pretend there is a string on the top of your head pulling you upright. Without tilting your head, rotate it so that your chin and jaw are parallel to the floor and pointing over your shoulder. Return to center and then repeat the stretch in the opposite direction.

Strengthening Exercises

Back Seated Spinal Twist

Note: This stretch works best in a firm, simple chair. Start seated with both feet on the floor and your body positioned toward the front edge of your chair.

Place your left hand on your right knee and place your right hand and arm behind you on the seat, twisting your left shoulder forward and your right shoulder backward. Repeat, changing hands and twisting in the opposite direction.

Seated Shoulder Pinch

Note: Sit in a firm chair with your feet flat on the floor and your hands resting on your thighs.

Pretend there is a pencil along the length of your spine between your shoulder blades; squeeze your shoulder blades together as if you were pinching the pencil.

Advanced Shoulder Pinch

This exercise is the same as the Seated Shoulder Pinch, but in addition to “pinching” the pencil, pull the pencil down toward the floor.

Extended Arm Circles

Stand with your arms held straight out to either side. Move your arms, making small circles with your fingertips, going one direction and then in the reverse direction.

---

Andee Graves is a self-confessed geek with a passion for math, medical science, art, design, and dark chocolate. You can read more about her design journey at www.mamas2hands.wordpress.com.

Originally published in Interweave Crochet Fall 2012. Post updated 1/17/2022.

---

Find your next favorite knitting technique with Interweave!