Knit and Crochet Without Neck Pain: 5 Neck Stretches You Need Now
New year, new knitting projects, am I right? I know we’re all buzzing with excitement about all the projects we want to knit this year. But here’s the deal - I’ve been there, lost in the knitting zone, only to realize my neck was staging a protest. Sound familiar? It’s like our needles are on autopilot, and our bodies are just trying to keep up. So let’s take a moment for some self-care amidst the knitting frenzy, and these neck stretches are the self-care you didn’t know you needed. As you work on knitting your Knitwear Capsule Wardrobe, it’s important to take a break and stretch so you and keep on knitting it up! Because hey, a little self-care sprinkled into out knitting routine? It’s the secret for a happy crafting year ahead.
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Understanding the Impact
Neck stretches are especially important for us knitters and crocheters. You know that neck tension that sneaks up on us mid-project? It’s no joke and it happens because we’re often huddled over our crafting like gremlins. And that constant “scrunched” position without any stretching can lead to long-term discomfort, stiffness, and even headaches - stuff we definitely want to avoid.
So, these neck stretches are our defense against the not-so-friendly side effects of our wholesome hobbies. Let’s be practical about it, show our neck muscles some love, and make sure our knitting and crocheting sessions stay pain-free.
I’ve also put together the best stretches and strengthening exercises for knitters in a complete guide. Trust me, your arms, wrists, and fingers will thank you!
The Top 5 Neck Stretches
Knitting can take a toll on your neck but fear not. I’ve got your back (or neck?) with these straightforward and effective stretches. I recommend giving these a go before and after your knitting sessions, as well as about every 30 minutes if you’re knitting for an extended period of time.
1. The Gentle Tilt
Let’s kick things off with the Gentle Tilt. A simple and comforting stretch. No fluff, just a quick guide to ease that tension.
Tip: Start slow. Gently tilt your head to one side, bringing your ear toward your shoulder until you feel a stretch. Hold for 15-30 seconds, then switch sides. Avoid really crunching your neck. “Gentle” is the key work here. Repeat as needed. While it’s super gentle, your neck will definitely thank you.
2. The Shoulder Roll
The shoulder roll is a simple move that improves posture. You know that (gremlin-like) forward slump that often accompanies long crafting sessions? It counteracts that. By rolling your shoulders backward in a controlled motion, you’re not just stretching those tight muscles but also promoting a healthier posture. This also acts as a rest button, helping to align your spine and prevent that hunched-over feeling.
Tip: First, sit up nice and straight. Roll your shoulders backward in a smooth motion, then down, forward, and then backward again. Really lean into it, and imagine you’re drawing circles with your shoulders. Repeat a few times.
3. Chin to Chest
Neck strain? We don’t need that. Chin to Chest helps to release tension held in the back of your neck. Take a moment, stretch it out, and keep things smooth.
Tip: Be gentle. Slowly lower your chin toward your chest, feeling the stretch in the back of your neck. Hold for 15-30 seconds. Avoid forcing the stretch. Let it happen naturally.
4. Suboccipital Stretch
Now, here’s the suboccipital stretch, or as I like to call it, the weighted chin-to-chest. A bit similar to the one above but with an added element of extension. You just have to gently draw your chin downward toward your chest, and let your hands do the stretching magic on the back of your head.
Tip: Aim for a frequency of 3-4 times a day, holding each stretch for about 30 sec. Perfect for those quick breaks during intense knitting sessions and trust me, you’ll be back to your stitches in a jiffy.
Pro Tip: While your head is in the downward position and you’ve held the stretch for about 20-30 seconds, gentle move your neck to the left and hold. Then go back to center. Finally, go to the right. Repeat as needed and do what feels good!
5. Neck Rotation
The Neck Rotation Stretch is just as gentle and just as impactful and the Gentle Tilt. You’d be surprised how much it relieves your neck!
Tip: Move with ease. Slowly turn your head to one side, feeling the stretch in your neck. Hold for 15-30 seconds, then repeat on the other side. As my favorite online yogi, Yoga with Adrienne, likes to say, pretend someone is just kissing your neck as you turn your head.
Integrating Stretches into Your Crafting Routine
Crafting goes beyond yarn and needles. It’s about looking out for yourself in the process. Tossing in some neck stretches is the secret to keeping your crafting time pain-free and enjoyable. CONSISTENCY IS KEY (seriously, cannot stress this enough!), so weave these stretches into your routine. Whether you’re knee-deep in crochet or nailing the next step in your knitting project, don’t sleep on the benefits of taking breaks. Slide in a few quick stretches to keep your neck in check.
Tools and Props for Enhanced Stretching
I’ve got some nifty tools and props right here to take these stretches up a notch. Foam rollers, massage balls, resistance bands - they’re your trusty partners in crafting for a healthier, happier neck.
Have you ever felt a bit like a human pretzel after a knitting binge? Well, say hello to the foam roller, bringing that mini-massage vibe. Then the little heroes that excel at targeting tension spots are the massage balls, whether they’re camping under your neck or between your shoulder blades. And in case you’re wondering why an ergonomic pillow is the unsung hero for your neck stretches, just take my word for it.
Bonus Tips for Neck Health
Quick Stretches - First up, to fortify those neck muscles - the stretches above are just simple moves that can make a big difference in enhancing your crafting endurance. Let’s incorporate these stretches regularly to keep those neck muscles flexible and healthy. Try out stretches and strengthening exercises for your arms, wrists, and hands too!
Posture - maintaining good form while immersed in your craft not only supports your spine but ensures aches and pains take a backseat
Make sure to try and remember these:
Sit comfortably
Support your arms (use pillows or cushions)
Keep your back straight (avoid slouching and consider using a lumbar roll)
Position your work at eye level if possible to avoid tilting your neck downward
Take breaks (EVERY 30 mins!)
Use proper lighting (try to position lights to minimize shadows on your work to reduce eye strain)
Stretch REGULARLY (incorporate neck, shoulder and wrist exercises into your routine)
Stay Active - Excerising regularly helps to keep your body strong so you can keep knitting pain-free. And, personally, I’ve found a lot of relief from doing yoga on a regular basis! It works to stretch and strengthen my whole body, and could be a great option for you, too. I mentioned my favorite online yoga channel earlier, but here it is again in case you want to check it out: Yoga with Adrienne.
Listen to your body - A gentle reminder that if it says “Hey, I need a break,” take a breather. Pay attention to any discomfort or tension. Remember to respect pain.
These bonus tips, are reliable tools in your toolkit, making sure your neck not only survives but thrives through your creative sessions.
Also read: The Best Stretches and Strengthening Exercises for Knitters
Wrapping up our neck stretches! We’ve covered everything from simple stretches, integrating those into our routine, to tools and props for enhanced stretching. Let’s not just see these stretches as a temporary fix. Let’s make them a staple in our crafting routine, a non-negotiable like picking out the perfect yarn for a project. Now, it’s your turn to share! What are your favorite stretches and ways to keep your body happy while knitting? Share in the comments!