Simple Crochet Stretches for Hand & Arm Health

Today we’re talking about simple crochet stretches to help keep your hands and arms limber! Even though crochet is great for helping us de-stress, the repetitive nature of crocheting means we occasionally need to take breaks. Stretching keeps our crocheting hands and arms from becoming sore (as well as other not-so-obvious body parts like our necks and backs — everything is connected!).

Simple crochet stretches to avoid crochet pain. An image of a woman stretching her arm.

Today we have a special guest blogger here to help us learn some simple crochet stretches. Welcome Lisa Valko, a WeCrochet community member who is also an occupational therapist!

by guest blogger, Lisa Valko

As I sit working on my newest WIP, I stop to take a stretch break. I wonder how many of my fellow crafters do this on a regular basis. This is when I decide to reach out to one of my favorite yarn companies (WeCrochet) and offer some of my expertise. 

By trade, I am an occupational therapist. An occupational therapist can work with many different types of people and ages for many reasons, but the main goal of all of our therapy is to allow you the independence to complete the daily tasks of living, including leisure activities. One of the many things that I do is help those who have pain and/or numbness through their hands/ arms.  

How do I prevent crochet-related pain?

As I sit and look at my positioning when I crochet, I see that I need to work on my posture. This will help my breathing and reduce a possible pinching of the nerves at the neck and shoulder levels. 

I stretch my shoulders back to open up my chest.

Crochet stretches: An image of a woman stretching her arm back behind her.

Next, I reach my arms out and draw my hands back to stretch out my forearms to help reduced pinching of the nerves in my hands and elbows.

An image of a woman demonstrating a crochet stretch: stretching her arm out to the side with her hand reaching back.

Then, I reach forward and bend my hands down and wiggle my fingers to relax the muscles on the other side of my arms.

Another of our crochet stretches: An image of a woman stretching her arm out from her chest with her hands in fists facing downward.

Finally, I tilt my head from side to side and up and down to relax my neck muscles and before I resume my project, I roll my shoulders back and forth and in circles.   

I know that we all work in different positions and with different yarn and hooks and needles, but we all need to take care of the instruments that we use and rely on every day, our hands and arms. Just a little love (self-care!) and a few stretches a day will help us all to ward away carpal tunnel syndrome, tennis elbow and shoulder problems.

I hope that my suggestions can help you all in some small way to continue to work on your projects and ward away the pain.


  1. Andrea Louis-Visser / January 2, 2021 / Reply

    Thank you, Lisa, for the tips and reminders for self care. One of my favorite designers also adds setting a timer for every 25 minutes to stop and exercise for 5 minutes. As I age, I realize it’s even more important as I don’t want to give up the craft because I didn’t care for my body. My biggest problem is tension that develops in the shoulder and goes up into the neck. Appreciate anything that keeps me crocheting!!

    • Heather Mann / January 4, 2021 / Reply

      Great reminder about using a timer, Andrea. Thank you!