Top 5 Stretches For Knitting Pain And Stiffness

Myofascial stretch for sore fingersIf you are like most knitters, you were probably up late this Christmas Eve, knitting.

Also like most knitters, you may have woken up with knitting pain in your hands, fingers, and joints.

Any flagrant overuse of your joints can lead to stiffness and leave you susceptible to more chronic knitting injuries.

I asked my sister, Kate Howe of katehowemassage.com, what knitters can do to get some relief from knitting pain.

Tight Muscle Fasciae Prevent Joints From Healing

Kate explained to me that muscle fascia is the “bag” of dense connective tissue that surrounds your muscles and joints, kind of like plastic wrap.

An example of fascia

Fascia surround every muscle in the body

Fasciae are made of collagen and are connective in nature, like tendons and ligaments, except that fasciae connect muscles to other muscles.

If the fasciae are tight around your muscles, all the stretching or massage in the world can only provide limited relief, because the muscles don’t have room to move.

The good thing is there is an easy way to fix this, and it works, feels good (after you’re done), you can do it by yourself, and it doesn’t take very long.

Just do a series of fascia stretches on yourself. This is called myofascial release, and it’s a form of massage therapy developed in the 1920′s.

After you stretch your forearm fasciae, you can stretch the muscles of the wrist, hands, and fingers and experience a lot of relief from knitting pain next time you go to knit.

Grasp, “Lock,” and Push To Stretch Muscle Fascia Correctly

  • Make sure you don’t have on any hand lotion that might make your arm slippery.
  • Unlike most massage techniques, you want the skin to “grab,” not slide.

Grasp your left forearm with your right hand. Squeeze just tight enough to prevent your skin from slipping, and push down towards your wrist.

Note: If your right hand is too sore or weak to get a good grip, you can stabilize your left forearm between your legs (still hold onto the fascia with your right hand) and pull your left arm towards you.

Myofascial stretch for hand stiffness - 1

“Lock” the fascia and push towards the wrist

Maintaining your hand grip, now push your hand towards your elbow. Your skin (and fascia) will move, about an inch. That’s how much room your fascia have.

That’s what we want to expand.

Perform These 5 Fascia Stretches to Relieve Knitting Pain

1) Forearm Stretch. Work down your forearm (just a few places will do), holding each stretch for 90 seconds.

I like to do this while standing in front of the microwave, waiting for my tea to heat up.

Myofascial stretch for forearm and hand stiffness

After 90 seconds, you will feel that the fascia have relaxed and stretched. Move your grip down your forearm and repeat.

2) Wrist Stretch. Make sure to keep your elbow straight (this is like keeping your knees straight for a hamstring stretch).

Myofascial stretch for knitting pain and wrist soreness.

Do not overstretch the wrist by applying too much pressure. Easy does it.

 3) Milk the Fingers. Grasp, lock, and push down each finger, stretching the fasciae.

Myofascial stretch for finger pain from knitting

Work your way down each finger, stretching for 90 seconds. Check your manicure.

4) Stretch the Thumb and Hand. This one feels sooo good.

Myofascial stretch for thumb and palm to relieve knitting pain.

The tops of the arms face each other as you grasp and stretch each thumb.

5) Stretch Your Pinky.

Myofascial stretch for hand soreness from knitting - pinkie stretch

Be gentle on your pinkie and keep that elbow straight.

You can do one whole arm then repeat, or alternate each step.

Either way, your hands are going to instantly feel better.

To Save Time Just Do Stretch #1

Tiny diamond bullet pointIf you don’t have much time, just do the myofascial stretches on your forearms  from step 1. These alone will provide very fast relief.

Tiny diamond bullet pointDo these stretches in the bathroom, in front of the microwave, or waiting in line at the grocery store.

I’ve been using these stretches all week, and I love them! Leave a note in the comments if you find anything that has worked for you.

Photographs were taken with the assistance and direction of Kate Howe. Kate is a certified massage therapist based in Aspen, CO. Find her at katehowemassage.com.

If you liked this tutorial on how to get relief for sore hands, post in the comments!




About Liat Gat

Liat is the founder and video knitting expert at KNITFreedom. If you liked this article, you'll love the tips you learn from her FREE video newsletter. Get it now by subscribing here.
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157 Responses to Top 5 Stretches For Knitting Pain And Stiffness

  1. Misa says:

    I wish my doctors had given me these stretches when I was diagnosed with De Quervain’s tenosynovitis. I just went through this series of stretches, and I feel more pain relief than I ever did after the last cortisone injection – and I didn’t have to pay $300!

    • liatmgat says:

      I’m so glad these helped you! I was so surprised when I could actually feel less soreness in my fingers immediately after doing them. Thanks for commenting!

    • Sally says:

      This works great.wishi saw it a week ago after a month of knitting my hands were super sore…thanks so much!!!!

    • Holly says:

      I had De Querain’s, too. I had surgery for it in 1990. My wrist still hurt for 20 years until my chiropractor started working on it. I just did these stretches and I wish I had had them in 1990. I might could have done without the surgery or at least the twenty years of pain.

      • Wendy says:

        I had DeQuervain’s as well. Had surgery for it MANY years ago. Still have a lot of pain in that wrist (which I also have Carpal Tunnel in that wrist). Hoping these exercises will help as well. Thanks!

    • tia mia says:

      I was also diagnosed with De Quervain’s Tendinitis due to crocheting for extended periods of time without taking a break. It is quite painful, especially in the mornings. I am now wearing a special brace on my arm that stabilizes the thumb and hand while I sleep. This seems to be helping. I have also started doing some exercises for my thumb which seem to help. I had (1) cortisone shot 4 months ago and vowed to find relief through other means…cortisone shots are so caustic and can leave even more scar tissue. It is just temporary relief…not a solution to the problem. I wish I had known about these hand exercises and the fact that you should NEVER crochet for extended periods of time without frequents rest periods!

  2. Linda says:

    These stretches are AMAZING! I did them briefly after seeing the pictures and immediately felt relief from the stiffness in my fingers! Thanks so much!

  3. Joyce says:

    Hi Liat
    Thanks to you and your sister Kate for these exercises. I can definitley feel a different already. I am presuming that the 90 seconds hold is not crucial as I only did it for 20 seconds and I still felt the difference. If I had to hold for 90 secs on each exercise I think I would give up.

    I wonder if Kate has any suggestions for the muscles under the arm next to the breast? I find when my work starts to get heavy that I feel the most discomfort there.

    I will certainly be passing this information on to all my knitting friends.

    Thanks again

    Joyce :)

    • Chris Kyle Link says:

      Joyce
      Get hold of a stiff Pilates roller
      I use it for illial tibial band syndrome which is the same problem with the fascia as described above but with the quad muscle in the thigh-google it

      I put it on the floor with pillows at either end for head and bottom and lie on it with arms outstretched at right angle to body- a bit like doing snow angels- I think you will feel the stretch immediately
      I got this one from Physiotherapist here in Australia
      Hope that helps
      Chris

    • Heather says:

      Re: heavy knitting; using circular needles helps with the weight.
      Lots of great stretch advice here, thanks so much. Def sharing with my knitting & crippled friends (lots of us have uncle Arthur in our joints!)

  4. Kate says:

    Hi, guys! I’m so glad these helped you! Perhaps when I get back in town Liat and I can shoot a short video about how to work on your friends at Knit Night so everyone feels better! You don’t have to be a massage therapist to really help someone’s pain, just a few good pointers.

    Joyce, I think that the muscle group you are talking ant is the pecs, and front delt from how you are describing it. Stand in a doorway or at a corner of a wall, like you are going to walk through the door. Then, put your palm against the wall straight out from yr shoulder, at 90 degrees to your body. Use a long, straight arm. Now, rotate your body away from your palm as far as you can with a straight arm and no big discomfort.

    Relax your shoulders down from your ears. Relax your face, let the tongue fall off the roof of yr mouth. Breathe out, then rotate your body a bit further. Let the pec and the front of the shoulder feel a good stretch, which can feel burn-y, (that’s a fascia feel) but should not feel crunchy. Know the difference between “bad pain” and “good pain” in your body and be mindful of going to your place of benefit.

    Happy knitting and happy new year!

  5. kkuff says:

    Thank you for sharing these stretches with us…great relief. I did them while reading and could feel it immediately.

    My sister is a Physical Therapist and I questioned her about the discomfort from knitting a while ago. She suggested I wrap my arms and hands with a warm towel prior to stretching, stretch about 30 mins prior to knitting (yea, like that’s going to happen!), and to also stretch my neck (ear to shoulder then slowly rolling my head forward to stretch the muscles around the shoulder blade). She also suggested to ice my hands AFTER I knit, not to stretch, so the muscles, tendons and ligaments can calm down.

    Again, thanks for sharing these very specific stretches!!!

  6. O. Jolly says:

    The stretches have now become an important part of my knitting “regimen”. I’m mostly a machine knitter, so I’m holding handles and working with small tools. Feels great! I’m doing the stretches with my hand knitting, too. Thanks, Liat and Kate!

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  8. Laura says:

    Thanks for sharing these tips. They also work great to relieve arm and wrist pain after a full day of typing!

    I’ve got another tip to relieve shoulder and neck pain. I’ve read it in knitting related context, but I cannot remember where. If your neck is stressed out and tensed do the following: turn your head to the left as far as it goes comfortably. Then push your lower jaw forward and hold this position for 10 to 15 seconds. You’ll feel your neck muscles and tendons stretching. Switch to the other side and repeat. Two to three “sessions” usually help me a lot if I’ve been sitting in the wrong knitting or working position for too long.

    I hope this helps!

    • Joyce says:

      I use to have lots of neck pain and headaches. I did end up with carpel tunnel in right hand and was so painful, had surgery for that. An unexpected benefit
      I got from carpel tunnel surgery was that all of my arm, and shoulder and neck aches went away and have never come back. You might just check and
      see if you are on the verge of carpel tunnel problems. Have nerves tested for
      it. Just a suggestion. Anyway, I am a believer!!! Also, these hand stretches
      felt wonderful and I printed out and will continue with them. Felt immediate
      relief.

  9. Bonnie Lau says:

    good for me!

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  12. Stepahnie B. says:

    I crochet like a fiend and I bet these will work for me too! Thank you!

  13. Pat says:

    I really needed these this morning…thanks:-)

  14. Sheila says:

    Saw this post on CraftGossip. I have been experiencing pain in my thumb from too much hand sewing. I am definitely going to give these stretches a try.

  15. Sheila says:

    I saw this post on CraftGossip. Thanks for sharing. I have pain in my hands/thumb from too much hand sewing. Going to give these a try for sure.

  16. pgf says:

    kate , do you have a photo of this stretch? I do not understand how to rotate, and is my arm straight out to the side of my body? confusing instructions to me.

    • liatmgat says:

      Hi there, which stretch are you confused about?

      Hold your arm straight in front of you – this will be the easiest. Kate had to hold her arm to the side for the photos.

      Try this: grab your right arm with your left hand, thumb on bottom. Push your grip down towards your right wrist (don’t let your grip slide). As you do this you can rotate your right arm in slightly, but it’s optional.

      How does that feel?

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  18. zahra says:

    excellent stretches. thank you for guiding.

  19. iwfama says:

    These are great stretches. I imagine they would be great for anyone who does alot of computer work, or even a student that has to do alot of writing. I am certainly going to try them. Even someone with arthritis. I just think they’re great.

  20. Vicky says:

    Thank you, I’m currently having trouble with my elbow, shoulder and fingers. I’m sure these will help! My fingers are swollen.

  21. Anne Ross says:

    A good resource. The stretches do feel good.

  22. Melissa Eelman says:

    I sent this to my daughter, a college flute player who experiences some overuse pain (practicing 3+ hours a day will do that, I guess!) She tried them just today, and loves them. Thanks, Liat!

  23. Melissa Kahn says:

    Wow – they are fab! I love the explanation that went with the exercises – it really made me understand my body better! Thanks you soooooo much!!! I’ve passed the info on to two people already and I’ve only just read about it!

    • Liat Gat says:

      Melissa, thank you! Aren’t they good?! I’m so grateful to my sister for teaching them to me so that I could share them with you. Thanks for sharing the page, too – that means a lot to me. Happy pain-free knitting!

  24. Charla says:

    I emailed these stretches to my daughter. Her Dr. made her stop knitting completely for 2 weeks because of the pain in her wrist from knitting so much. She’s excited about these exercises!

  25. Thelma says:

    These are marvelous! I’ve arthritic hands… thumb joint, right wrist, and right hand’s pinky finger. I felt immediate relief. In fact, it seem to help my shoulder and neck … even my lats… where my ribs are.

    Thank you soooo much for giving us these exercises. Now… what have you got for our knees? LOL

    Also… I’m a member of an online knit forum… would it be okay with you if I copied your link to this page and share it with my fellow-knitters. I know that many experience finger and/or hand/wrist discomfort/pain. It’s a “topic” at times; asking for advice/suggestions for pain/discomfort relief.

    • Liat Gat says:

      Hi Thelma –

      You are wonderful! Of course you can share the link to this page with your fellow-knitters. It’s always great to have more members in our amazing knitting community. :)

      I’m really glad that the stretches are working for you as well… I’ll see what I can do about the knees!

  26. Shavie says:

    OMG! Thank you bunches! I’m on a knitting marathon (for gifts) and my hands were hurting so much LOL! I tried the excercise and omg, what great relief! My poor hands were smoken’ from trying to finish! Again, thanks soooo so so much! And you’re right, great for waiting for tea LOL

    • Liat Gat says:

      Hi Shavie –

      It’s so sweet that you’re working so hard on making gifts. I’m glad that we could help give you some relief! Keep up the great work. I’m sure the gifts are going to be well-loved.

  27. Kepanie says:

    Someone pinned this on Pinterest. I found this post to be an interesting read and am working on doing these stretches every day before I knit or hook. Mahalo plenty for sharing about these.

    • Liat Gat says:

      Hi Kepanie –

      How awesome that someone pinned this on Pinterest! I’m glad that it led you here and that you are working on the stretches. :)

      Thank you so much for visiting. Happy Knitting!

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  30. Terry says:

    Hi…so thankful that you posted these exercises…I am a continental knitter and have to knit socks on zeros to get the right gauge. My left hand fingers have been sore for several weeks and I thought I might have to give up knitting altogether!! The exercises are helping :)/..one question…when the directions say to push your hand towards your elbow-would that mean “up toward your elbow” or pushing your hand in towards your chest, resulting in bending your elbow. Please clarify, when you have a minute. Thanks so much!
    Have a great day!
    Terry

    • Liat Gat says:

      Terry, that’s wonderful! I’m really glad the stretches are helping. It’s incredible that they actually work, but they do.

      When I said “towards your elbow” I meant “up towards your elbow” – the skin of your arm (and the fascia underneath, if you’ve got a nice, tight grip) should be stretched away from the wrist and towards the elbow. Your elbow will probably be bent so that you can easily grasp your forearm with the opposite hand, but the “pushing towards your elbow” action will not cause your elbow to bend more. I hope this helps!

  31. Jenn says:

    This is very helpful. I have a mild wrist pain from knitting too much over the weekend. Just used these technique now and I’m feeling much better.

    • Liat Gat says:

      Hi Jenn, I’m so glad that this is helpful for you! I know knitting is so addicting that it’s hard to put down – even when the wrists and fingers start to ache. :)

      I’m so glad you’re feeling better.

  32. Imree says:

    Someone linked to this page on Tumblr… I had to come look. This is exactly what I needed! I’ve been marathon knitting a baby blanket and my wrists have been killing me. Just taking a five minute break for these stretches (and making a cup of tea) really helped a lot. My partner does a lot of hand-sewing but has bad joints in their hands/wrists- I’m definitely going to show them your stretches. Thank you so much for posting this! :)

    • Liat Gat says:

      Yay! I’m so happy these helped you! You can actually do these stretches for your partner – just grab his or her arm and pull! It’s a wonderful gift to give to someone else- instant hand relief.

  33. Susan says:

    I had Carpal tunnel surgery on one hand about 7 years ago and struggle with not overdoing things with both hands. Hoping these stretches help! How is that thumb stretch? I don’t see how to do it with the tops of my arms facing each other???

    • Liat Gat says:

      If you have carpal tunnel the most important stretch to do is stretch #1 – stretching the fascia of the forearm. For the thumb stretch, the position of your arms doesn’t matter- just push your thumb back like in the picture in a way that is comfortable for you.

  34. Tanya says:

    Love the stretches and I can feel a new Liat video coming on… Definitely sharing this post

  35. tanya says:

    Nice stretches. Amazing how we forget so many parts of our bodies, even the ones we use constantly.

    Without getting detailed, also remember the neck and shoulders and upper arms. Even the back needs stretching, especially from too much sitting.

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  38. andreajayros says:

    thank you soooo much for these. I’m a fiber artist and I’ve been in just about constant pain for a year. these stretches are awesome, like Yin Yoga for the hands. magic! <3

  39. Bev Crevar says:

    Thank you! Thank you! Thank you!

    I guess I knit too furiously this year. Just HAD TO finish this project and then the next! Then one evening, I was knitting along and “Twang”! I believe it was one of the nerves between the thumb and index finger on the left hand. For about a month now I’ve been feeling a constant “buzzing” in the thumb and sensitivity on top of the hand as well. I had no idea that others are suffering the same symptoms! THANK you so much for these exercises. Can’t wait to get started.

  40. Danni says:

    These stretches are AMAZING! My hands felt better instantly. Pinned this immediately! Thank you for posting this.

  41. Melanie says:

    These are so great!! I’m glad that this was the first article that popped up when I googled “knitting hand soreness”, because it was EXACTLY what I needed.

    My brother will be so happy when his scarf is completed tomorrow rather than next week, so thank you from both of us (and my newly freshened fascia)!

  42. Laura says:

    Amazing thank you so much- had chronic thumb pain for a fortnight but the stretches just relieved it! Magic

  43. Janey says:

    Thank you for these.

    I shall print them off for my mother – she is the one who gets muscle aches and pains from knitting. (I spend too much time on the computer – surfing knitting sites.) Anyway, I am sure we will both do them.

  44. Kathleen junker says:

    Dear Liat, I’m so glad you are helping knitters with these stretches.Do you know of any that help with shoulder pain? I was knitting a lot and not taking breaks and started getting bad shoulder pain. I guess it would be ” rotator cuff” pain? I read that the only way to help is to stop knitting until the pain goes away or you will do more damage. That was two weeks ago and it’s not much better and I miss knitting soooo much! Are there any exercises I could do to help ? And once it’s gone, any that I could do to prevent this happening again? Thanks so much for your help.

    • Liat Gat says:

      Oh no, I’m so sorry to hear this! I actually don’t know much about shoulder pain due to knitting, although I’m sure a good massage therapist could help figure out why you’re having pain. That’s how I learned about the finger stretches.

    • Donna McQueen says:

      Kathleen, please read my comment below. I also had neck and shoulder issues and used the same technique. This stuff really works wonders for me! Hope it helps you … and it’s affordable!!!

  45. These stretches are excellent. Only just started selling knitwear and have been knitting non-stop with an unprecedented amount of custom orders for friends and my poor little hands are as stiff as pokers. I suffer from bouts of tendonitis when my hands are very busy (im also a music student and play clarinet and piano for a number of hours every day) but even the twinge in my wrist is after easing from only doing 20 seconds on each stretch. Thank you for sharing!

  46. Margaret says:

    Great post! For anyone who also practices the martial arts, gently going through wrist locks is also a great way to stretch the hand, wrist and arm muscles. (If you’re not practiced with these do not attempt as they can cause damage if improperly done.)

    Stretch #2 is basically accomplishing the same thing as one of the wrist locks. But whenever I get sore from knitting, I start going through the locks myself and it helps. Stretching is the best way to keep muscles fit and working properly.

  47. Debbie Ryder says:

    Thanks so much for these stretches. I’ve been having a lot of pain in my index finger as I knit. In fact, it had gotten so sore that it hurt all the time, whether I was knitting or not. I was afraid that I had gotten a stress fracture. However, I just did your stretches and as promised, instant relief. The pain is gone. Guess there was no fracture, just taught fasciae! Bless you! I won’t have to give up knitting after all!!!

  48. Samantha says:

    Hi Liat! These are amazing!! Thank you so much for posting these stretches!!!
    I’m teaching a meditative knitting class this week (yep – using knitting as a form of mindfulness meditation) and part of my class is about how to look after our knitting hands… these were by far the best stretches I found in my hunt and I’ve credited you and your website wholeheartedly. Thanks again!! :)

  49. Brooke Browning says:

    hi, I was so glad to see these stretches featured in my craft zine newsletter.I have a myofascial disorder and routinely need stretches to help myself function.I also note understand how important it is for everyone believe everyone! great tute on beneficial stretches and description of the facia. I actually will use to help my violin playing also. Thanks!!!!

  50. Ruth says:

    I live with pain….may I suggest something? If you find the pain challenging you even after stretches……..ice pack, then heat and alternate. Ice hurts more at first but seems to take the inflamation away the best. Warmth seems to relax muscles and nerve pain better. Just my 2cents…..

    • Kate says:

      Ruth, I totally agree!! I think in general we over-ice, but I love it in conjunction with heat. If you are in severe pain, fill a bucket with ice water, and another with very hot water. By ice water I mean fill a bucket with ice and add water. The hot water should be as hot as you can stand it without scalding yourself.

      Dunk your hands and/or arms – whatever hurts – into the ice water first, immersing the body part past the last joint involved. (If the pain goes into your elbow, put your arm in to your bicep.) After about 90 seconds, switch to the hot water. Go back and forth about 10 times. The trick is to keep the hot water hot and the cold water cold.

      This action vaso-dilates and constricts the blood vessels, pumping blood (which carries the nutrients your muscles need to repair) vigorously through the body. Your arm will get all blotchy for a bit- that’s okay.

      Bonus points: put Epsom salts in the hot water. Epsom salts have magnesium, one of the main ingredients needed for muscle tissue repair. Soaking your skin in water with Epsom salts is the fastest way we know to deliver magnesium to the blood stream. Happy healing!

  51. Fil says:

    Hi Liat – thank you so much to you and Kate for these stretches – wonderful. I play guitar and also accompany singers on piano – and between those and knitting I’m always aching somewhere LOL Lovely to have specific exercises. Fil

  52. GrrannyH says:

    Here’s another exercise my chiropractor told me to do for elbow pain: place a roll of quarters or some cylindrical object in the inner bend of your elbow. Grab the wrist of that arm and pull it back towards your shoulder. Increase the size of the cylinder until you can feel a stretch. I have some arm muscles, so I use a spice jar. Also, ice the elbow when it starts to hurt.

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  55. Elaine argus says:

    Liat, I just had a hand specialist diagnose certain issues with my hands, and got comfort cool thumb and hand braces. But these exercises feel So Good.
    Just found them now, as link was passed on. As usual, you provide such a wealth of knowledge to us. Thank you. Elaine

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  57. Stela says:

    Hi,
    Very Helpful!
    Thank you.

  58. Emarie says:

    Ahh, these exercises provide much relief to my arthritic hands! Thanks!

  59. JoKaren says:

    I suffer from chronic tendonitis in both wrists – these stretches are just what the doctor ordered to keep me knitting, crocheting and typing. THANK YOU!

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  61. Thank you very much for posting this– I don’t knit, but I tried the exercises anyway, and my hands and lower arms feel a lot better.

    I’m passing the link along to blog.sethroberts.net– a blog that specializes in experimentation to find methods of healing, and a bit of snark about simple things that work which the doctor didn’t think of.

  62. Joyce Dowling says:

    Thank you for hand stretches my hands feel so much better. I have to wear carpal tunnel splints and the rest of my muscles were so tight from lack of use. I did not think to look up stretches.

  63. Donna McQueen says:

    Thank you for the stretches. They work great on tired hands! I have crocheted and knitted for many years, but about 10 years ago (when I retired) I began doing lots of needlework. Thats when my wrists and hands ( and sometimes arms) began hurting badly. Some one told me about using something that caused me to laugh, until I realized what she was saying. Use castor oil. NO, don’t swallow it! Rub it on your aching parts and then apply heat to it. So at night when I’m going to be, I will rub castor oil on my hands, then heat a rice bag in the microwave for 2 min. and keep it on my hands. Best to wrap it in a hand towel so as not to get the oil on the rice bag, or it could scorch it or start fire in the microwave the next time you heat it. I do this for 2 or 3 nights, and usually don’t have pain for several months. I don’t know how it works, it just does.
    Also, an elderly lady told me many years ago to take your thumb and forefinger and message each joint on every finger and thumb by grabbing the joint on the sides of the finger or thumb and roll it back and forth about 5 times for each joint. Do this once a day and she said you will never get calcium deposits in your joints.
    Just a few tidbits I’ve learned. Hope they work for you.

  64. Jo says:

    I struggle with tendonitis. Will these stretches help with that? I’m tired if gong months without being able to do much of anything.

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  67. Antoinette Swett says:

    I have had serve hamd pain for the last two years du tons MS condition. I just tried these, could feel a difference already. I have same issues with my legs and feet. I slowly and with little push did similar on them. Felt a difference here also. I am going to crochet today see how it goes. Thank you for you insite.

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  69. Mary Z says:

    I broke two fingers and did some tendon damage on my right hand two years ago. Knitting actually has helped to reduce pain, however I have not had full return of my grip since. My ring finger has not been able to totally straighten out in the two years. With doing these stretches the past three days my finger is extending more and more in line with the rest of the fingers on my hand. My middle finger didn’t have a break but did have some tendon issues. The pain is really reduced and have more flexibility now. I still am unable to make a full fist I can bring my fingers closer to my palm (without having to use my left hand pressing on the bent figers) than I have been able to since the fall that resulted in the fractures.

  70. Nancy says:

    I add my thanks for the whole stretch ideas. My left thumb aches from croc/knitting voraciously. Also my right hand middle finger. In desperation I searched for ‘aching hand/fingers relief and Priase God” I found your site. Immediate relief!! Now it will become a daily routine for me. Now I can continue my lifelong love of Knitting/Crocheting. You’re a blessing.

  71. GnAnS says:

    Wow,what a relief !!!
    Thanks Liat !!!…cheers :)

  72. inge rodolf says:

    too much crochet, my elbow, lowerarm and upperarm hurt a lot, so have to keep off the needle and yarn for a couple of days. but the pain will return after a few days of work. i just did the stretches, and feel allready relief! thanks so much, will send your instructions to some friends !

  73. Barbra Maw says:

    Muscle pain is most frequently related to tension, overuse, or muscle injury from exercise or physically-demanding work. In these situations, the pain tends to involve specific muscles and starts during or just after the activity. It is usually obvious which activity is causing the pain….”

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  74. Denisse Galliher says:

    Medicine treats injury and pathology to support and speed healing; and treats distressing symptoms such as pain to relieve suffering during treatment and healing. When a painful injury or pathology is resistant to treatment and persists, when pain persists after the injury or pathology has healed, and when medical science cannot identify the cause of pain, the task of medicine is to relieve suffering. .’;^

    Have a good day <http://picturesofherpes.co/

  75. Mitchell Garneau says:

    Shoulder pain may be localized or may be deferred to areas around the shoulder or down the arm. Disease within the body (such as gallbladder, liver, or heart disease, or disease of the cervical spine of the neck) also may generate pain that the brain may interpret as arising from the shoulder.”`.:

    Have fun
    <http://healthmedicinebook.com/index.php

  76. Gretchen Wallett says:

    Wow! Thank you. I just started work as a seamstress. Eight hours a day of sewing. My hands have been like rocks. These exercises gave me immediate relief.

  77. Debra says:

    A couple years ago, I had completely lost my grip in my left hand and massage therapy worked wonders for me. I was looking at nerve testing but after my massage therapist sister worked on knots in my shoulder and neck I regained all use of my hands. Not only do I knit and crochet, I work 48 to 60 hour weeks in production lab. Busy busy hands.
    I knitted all day Saturday, and I’ve been feeling the strain. All I have to say is that these fascial massage and stretch techniques are great, I’m going to share them with my co workers! And of course my knitting buddies. Thanks for the great tips!

  78. Kristina says:

    Thank you so much for posting these stretches. I’ve been knitting even more than usual lately, and for the last few days I’ve had a debilitating pain in a few of my fingers on my left hand. It was to the point where I couldn’t type or grasp things at all. Your post came up on a google search and I felt immediate relief after the first stretch. I wish I had known about them sooner!

  79. Judie Schmig says:

    Various mousepads, typing pads, split keyboards, and wrist splints (braces) are designed to relieve wrist pain. Some people find these devices help their symptoms. You may wish to try a few different kinds to see if any help.;*,*

    Please do browse our favorite web blog
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  80. Pepperknitpatty says:

    Many thank you’s for this wonderful article!

    What is the maximum time one should knit before taking a stretch break? Especially for those of us who need to just knit a few more rows, even though they are starting to feel pain

    Thanks!

  81. christina says:

    Hello, I have stiffness and pain above my left elbow (in the area where the doc would inject) and I’m unable to put my up very far up my back. Is there an exercise to relieve this pain or do you think it could be due to something else other than knitting? Thank you.

  82. Linda says:

    Thanks for these, Liat. I am pretty good about stretching my arms/hands every day after knitting and when I wake up, but you’ve just given me some new ones to add to the the rota!

  83. Julie says:

    Thank you for giving me something new to try after an afternoon of crochet (or even painting)!

    I’m wondering if I should be doing anything differently since I’ve had surgery for both carpal and cubital tunnel, which I didn’t even know existed until I was dealing with it myself.

    http://www.assh.org/Public/HandConditions/Pages/CubitalTunnelSyndrome.aspx

    The short explanation is that I’ve had carpal tunnel surgery, and I don’t have a funny bone on that arm anymore. The nerve has been moved to the inside of my elbow instead. Any chance there’s something I should be careful of while I’m doing these stretches?

  84. How do you relieve numbness in the finger tips?

  85. Amy Roy says:

    I can’t wait to try these stretches for my knitting pain, though it is much better since I started doing some weight training. My son also has pain from computer keyboard and guitar playing, so I’m sending the link to him as well.
    One question — On the first and most important arm stretch, are we pulling down towards the wrist while working down the arm, or going both ways as shown in the first instructions?

    Thank you!

  86. Carol L says:

    The best way I have found from getting arm and hand pain is to give yourself time; start early. If you are the person that gives homemade gifts plan out a schedule and work alittle when ever you have free time. For example if you know you are going to give homemade gifts; start immediately after new years or even Christmas for next year’s gifts. That way you are not stuck knitting or crocheting like a maniac a week before Christmas. I have MS and Osteo-Arthritis and have had to learn the fine art of pacing and this has helped even with my crocheting. Crochet for 30 mins, do the washing up for 20 mins, have a cup of tea, crochet for 30 mins, start dinner, crochet while waiting for the potatoes in the oven, and so on. Waiting for a friend for a coffee date, get there 10-15 minutes early to give you some “Me” time and knit or crochet.
    I hope this helps some of you not only with your knitting or crocheting but to realize it is ok to take some time for yourself.

  87. Angela Jones says:

    fantastic stretches, but my question is should I do these. I am a double mastectomy and I have had one flare up of lymphedema in the left arm. I have been told not to have blood pressures or blood draws from either arm. will I cause problems with the lymphedema if I do these stretches. it is amazing the relief I felt with the joints of that left arm. but am afraid I will do further damage and end up with reoccurrence of lymphedema. this has also helped with the tightness of the area of my left arm pit and ribs on my left side..

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  90. vikki says:

    I have pain in my left hand at the base of my thumb, towards my wrist. Does any one have any suggestions on how to releave? I can only knit for about 10mins a day without pain. Thanks

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  93. Kat says:

    I tried the stretches tonight and even my wrists feel better. One of my three (*sigh*) jobs is as a transcriptionist for a neuro-ophthalmologist, so I type. A lot. I also knit and crochet like a fiend when I get home (it’s my relaxation). I think these stretches will help not only my hands when knitting or crocheting but also help my fingers stop cramping when I type. I’m definitely going to do them before starting work. Thank you for the tips!

  94. Elaine M. says:

    Thank you Sooooooooooooo much.

  95. Sandy says:

    I went to a Chiropractor and he showed me how to do these stretches! Thank you for posting…ppl pay a lot of money to have unnecessary surgeries when they could relieve some pain themselves.

  96. B.A. Ray says:

    These are fantastic, thank you so much for posting! I have had a hard time tracking down this information.

  97. Cristina says:

    These exercises are very helpful. As somewhat of a knitter and a reflexologist my hands are stressed all the time. These are just the type of exercises that help me get through the day.
    Thank you

  98. Patricia Mortrud says:

    Thank you for sharing this info! I was needing this…

  99. fran bowman says:

    I have very painful joints due to crocheting for long periods of time, i just came across this by accident and i am so pleased i did already they are feeling less sore thank you

  100. Debra Perli says:

    Thank you for these stretches, I’ve had a sore left hand since a dogbite and this really helps. I recently fell and fractured my right radius, using my left hand to keep the right healing overworked the left. Thank you and your sister.

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  102. Crystal Purcell says:

    I am 72 years old and do not knit. At my physical exam last week I told the doctor that my fingers on my left hand were locking In a closed position more frequently but did not stay locked. It is painful but once unlocked they are okay. She asked if I wanted to have injections or surgery, if it had reached that stage. I told her no. This morning the middle finger on my left hand was locked in a closed position and would not extend. I just could not open it. As I was debating whether.to go to same day care I googled my situation and your site came up! I did stretch the muscles on my arm first fingers and thumb, leaving the one that had locked for last. As I was stretching it there was a loud pop and it straightened! Thank you, thank you. I intend to use these stretches regularly. My doctor told me it happens when people have arthritis. It even feels better than it has for months. I read some of the other posts and was reminded that several years ago my husband had a customer in his photography store who was a surgeon specializing in hand surgery. He used to bring surgery pictures in to be developed. He told my husband not to ever let anyone do surgery on his hands and that he would not recommend it and that it generally created more problems than it solved! Again thank you!

  103. Pam Fitros says:

    I crochet for Warm Up America. Our leader sent these exercises on to everyone in the group. I am also an author and spend a lot of time on the keyboard working on my website (www.boldlybaldwomen.com) or preparing for articles/speaches. I must tell you how much these exercises are helping with sore hands and stiff fingers and arm muscles. Thank you so much for sharing the exercises. I’ll be passing them on to my writing buddies!

  104. Alice Wright says:

    Thanks so much for these stretches, I just did stretch one, and it felt goooood! Especially on my left arm.

    I also do stretches that the chiropractor taught me for easing around my collarbones and they have reduced so much pain in my shoulders, neck and head. I was getting daily headaches before that and my neck totally ceased up! She taught me to stand by the doorframe, put my arm in an L shape, with the lower part of the L being between my shoulder and elbow in line with the shoulder, having your elbow and upper arm against the door frame, and then take a step through the door for 30 seconds, then step back, slide your arm up so the elbow is in line with your ear, and take a step through the door for 30 seconds. They are so good, and have saved me so much pain! I get relief from any headache that is brewing within seconds of doing those stretches.

    Hope that might help some too.

    I’m going to try the rest of these stretches on my hands now!

  105. Thank you so much for these stretches. I am a knitter with fibromyalgia, and I always have pain down the outer side of my hand to my little finger. I just tried these, and it’s gone! Between knitting and computer/tablet use, my hands get a rough ride, as I can’t do much else, but this is amazing. I just wish I could find the same thing for my feet (Achilles tendonitis and plantar fasciitis), and my back etc. I get a band of pain round my ribs, from my back and round the sides that nothing seems to shift. I wish I could go to Kate’s practice, but I am in the UK.

    Thank you anyway for this, which I found on Pinterest, as it will help loads. I’ve repinned it, so it will help other knitters too :-)

    • Liat Gat says:

      Hi Lynne,

      I’m just delighted that these stretches have helped you! I used them just the other day again for myself because playing guitar so much had made my left hand sore. They worked like a charm!

      I wanted to tell you that if you are looking for someone to work on you like this, on your feed and hands and ribs that are hurting you, I would look for “Rolfing” near where you live. It has a funny name (named after inventor Ida Rolf) but it is exactly this: myofascial work. And it feels wonderful! I have done a series of 10 sessions and I highly recommend it.

  106. Zoe says:

    this helped so much. When im knitting i curl my pinky around the working yarn. this helps me get rid of my pinky aches.

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  110. elizaduckie says:

    There is a little known DVD called “Yoga for Knitters and Sitters” that is well worth finding. Good for those unfamiliar with yoga , incorporating and demonstrating other simple stretches that are very helpful for shoulders, neck, low back, etc.

  111. Thanks Liat for the great photos and explanations! I will put in a link in my newsletter so my readers can visit your blog!

    Cheers,
    Beth

  112. Jeanne says:

    Thank you so much! After the first day, my hand feels so much better!

  113. Raven says:

    I was feeling so distressed with the pain, and this worked so well it makes me cry. I felt better right after the first stretch. Thank you a million!

    • Liat Gat says:

      Raven you’re so welcome! I know what you mean about crying from finally feeling some relief from pain. I’m so glad you found this post and tried these stretches!

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  118. Tracey says:

    Just tried these stretches and they worked and I felt immediate relief in my elbow/wrists and fingers. Haven’t actually knitted for a while due to pain from arthritis and will give these exercises a go for a while before I pick up the needles again.

  119. Jocelia says:

    Very, very obigada! Nearly two years in pain and now I’m fine! No need to stop with my work … That everything good come to you!

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  122. karen says:

    I just started crocheting 7 months ago, got addicted and havent stopped but recently started getting bad pain where my pinky meets my hand between my ring finger so the pinky stretch was immediate relief. i think i have slight arthritis in my thumb joint so that stretch almost made me wet myself with pain haha. The forearm stretch just made it itchy for some reason but the pinky was really bothering me so that stretch really did the trick thanks so much!! have any ideas for lower back pain?

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