Easy Exercises for Crocheters

By Tameko Barnette – 18 Comments

Crochet enthusiasts everywhere may have a similar challenge when working on creative projects – tired hands and wrists. This is quite common actually, but we’re never instructed as to how to handle this particular issue.

Crochet, like any other daily activity, can create rigidity and discomfort in the hands and wrists. With this in mind, here are a few easy exercises to rejuvenate and relax both the hands and wrists.

1. Prayer Hands – Using the familiar position of prayer hands with the thumbs at the middle of the chest. Hold in upright position for a few seconds, then turn your hands downward holding the same position. So the hands are up in prayer position, then down in prayer position. This movement should be felt in the wrists while getting an excellent stretch in the fingers. Do 10-12 repetitions.

2. Shaking Hands – This is simple and fun. Simply hold out the hands in front of the body and shake them. This movement should be felt in the wrists and the hands. Shake your hands for 10-20 seconds.

3. Double Wave – Hold the hands up in front of the body at chest level as if you are about to wave hello or good-bye to someone with fingers spread, then bring the hands down bending at the wrists. Move the hands up, then down. This is similar to the prayer hands exercise, except the hands are not pressed together. This movement should be felt in the wrists while providing a nice stretch for the hands, including the fingers.

While these are just a few great hand and wrist exercises, with a little research, you can find more exercises to help your hands and wrists so you can continue to enjoy your crochet projects with less pain and discomfort.

Have a helpful exercise to ease tension in the hands and wrists? Share it here. We’d love to hear from you.

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  1. Elaine says:

    Thank you for the info! I am having alot of problems with my wrist and hands!!
    Bless you!

  2. Linda Cee says:

    Thanks!! I could use these! 🙂

  3. Nichol says:

    For additional stretch either tie a thera band around a door knob or close it in a door. With as much tension as comfortable for you. wrap the band around your wrist holding the slack in your hand. While holding the nvisibly write the alphabet in the air 2-3 times with each hand.

    For finger stretches put hands flat on the table, lift hands up keeping finger tips on the table and stretch your fingers back to a comfortable stretch, do this 10-15 times. this will stretch your fingers, the top of your hand and your under wrist towards the under of your forearm.

    Lastly, make a tight fist then with force quickly open your hand stretching your fingers backwards as fast as you can reach then sharply rotate your wrist back and forth from left to right and backwrist. youwill feel this in your fingers, ball of your hand and inner wrist. Good luck!

  4. Daria says:

    Wrists rolls: Make a fist with both hands and circle them around at the wrist one way and then the other way. This one helps me get the “creaks” out of my wrists when they are feeling stiff.

  5. Cami says:

    Thanks! These are very helpful!! 🙂

  6. dj says:

    thanks i will try this…my fingers and hands are so sore. i am trying to catch up on a few gifts.

  7. DIANE says:

    oh…please, please, please do these exercises faithfully. I am one that Loved crocheting and crafts, but not till now at age 51 do my wrists just on by dominant hand hurt so bad and they say it is from repetitifve ccrocheting;;;done daily for 1 year to see if I could make extra money just for fun money instead of Bill Money….OWWWWEEEE, my wrists hurt so bad. Take Seriously please young abled talented people.

    • Carole Wren says:

      i wear a brace on my right hand for thumb and a wrist brace on my left hand at night and boy does it help. I am 76 and not ready to quit.

  8. Sherrie says:

    Thanks so much for the exercises. I have damage to my Ulner Nerve (from crocheting without resting) & PT was just prescribed, though I haven’t been able to get in yet. I will give these a gentle try.

  9. Dawn says:

    Hi Tameko and everyone, I am looking forward to having these exercises help my wrists and fingers. I’ve always stretched my hands but not the wrists, so this is very welcome. When I did the first one, I felt it in my wrists and forarms, yea!

    One thing I do, too, is place my fingertips of both hands together and push my hands toward each other-this stretches the fingers wonderfully and you control the amount of force you use–a little or a lot. Hope this helps and thanks for the rest of the exercises.

    ~ Dawn ~

  10. Varsha suraiya says:

    Hi I found too much of crochet also affects the shoulders and gives pain in the neck.shoulder rolling helps a great deal and for the neck turn your neck to the right then left followed by a neck stretch upwards then downwards.Another tip that I have found useful is to sit on a chair with arm rests so the elbows have good support and the wrists hurt less. Anyway thanks for all the great tips!

  11. Merry says:

    A very important topic to highlight! Thanks for reminding us all.

    Like with any other activity, RSI (repetitive stress injury) can be avoided easily (rather than trying to treat it later) by giving your hands the TLC they deserve through rest. After each session of crocheting it is worthwhile to apply some cream to your hands and massage them. This has the same effect as the massage that sportsmen and women are treated to during and after games.

    Personally, I try not to crochet for more than an hour at a stretch, and not more than 2/3 hours in any one day. It IS tempting to crochet some projects from beginning to end, in just one sitting but remember: once you cause damage to your hands you won’t be crocheting at all!

  12. Saundra says:

    I have found that some of the ergonomic crochet handles help tremendously. My favorite is made by Boye, not very expensive and has a rubber handle that interchanges with all size needles– and very comfortable. But limiting the amount I do in one sitting makes a big difference as well. Therapists told me 20-30 minutes a day is considered therapeutic (with my problems) beyond that it’s damaging. Frustrating as it takes soo long to get things done, but I don’t think I could even do it anymore without the ‘Boye Ergonomic Crochet Handle’ (official name). Hope this helps others. 🙂

  13. Eileen Green says:

    Thank you for Hand and wrist exercises, I will try them., I love to crochet, but when I crochet for a long period of time my wrist and shoulder hurts. I don’t want to give it up. What is the best Ergonomic crochet hook? I have been using the aluminum crochet hooks for years. Thank you your help.

  14. Saundra says:

    I found an ergonomic handle that is interchangeable for your aluminum hooks made by Boye. My friend and I both love it and we both have carpal tunnel so crocheting is hard for us. I found mine at JoAnn’s on clearance but this is what it is…..http://www.amazon.com/Boye-Ergonomic-Aluminum-Crochet-Handle/dp/B004ALF72G
    When I googled it, it popped up on alot of sites. Hope it helps. it’s been a huge life-saver for me. 🙂

  15. Angela says:

    Thank you for this helpful information.
    My hands hurts so bad when I crochet. I thought I had to give it up .
    I am just starting to learn.
    I will be doing these exercises.
    Thank you very much,

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