Stretching/Exercises for Quilters?
 

I've seen numerous exercises and stretches for quilters. Are there any stretches or exercises that you actually do that seem to help? I always have a sore back after ironing quilt backs and tops before loading them on the longarm. Can't determine if my ironing board is too low (I'm 5'4"). I seem to slouch when standing all the time now and feel like someone needs to take my shoulders and pull them back!

Anyway, after taking 2 Advils, I thought I'd check with you all to see if there's a nice stretch or exercise that you do that help counterbalance the sewing effects.

I've even laid down flat on my back on the floor.......oh yes.....listen to all the bones creak in my back as I lay flat! Yikes!

P.S. I'm 64 years old.....so now sure how much the muscles will stretch back to where they should be!

So, whaddya do? What movement works for you? Any pre-stretching before and/or after sewing?

Our guild goes on two retreats every year, and all that non stop sewing can take a toll. We all get up now and again to iron or cut, etc. but that machine, with our intense interest, gets the shoulders/back/neck and won't let go! Every few hours some random person says "YES, NO, MAYBE SO" ....we don't always stand up, but even at our chairs, we NOD yes, Shake our head NO, and SHRUG our shoulders maybe so. Several nods, shakes and shrugs at a time, repeat a few times, go back to sewing. Seems to help, if nothing else, we all get a good laugh!

https://airawear.com/index.php/blog/shoulder-stretches/

I do an odd stretch a friend taught me. You go stand in a doorway and reach back to hold onto the door frame (hands placed with palms outward facing, thumbs up), and lean/hang forward. This stretches your upper arms, shoulders and chest and feels very good, at least to me.

It is similar to the #12 stretch on the site linked above <https: airawear.com="" index.php="" blog="" shoulder-stretches="">and they have a number of other good stretches shown too.</https:>

Thanks Cranberry ... that link gives a lot of good stretches that pretty much sum up the ones that come to my mind to help quilters stretch it out. And then some!

NoraB ... stretching is important, even if you have not been doing them, you can always start. Just don't overdo things, and work towards improvements. Once you feel the stretch, hold it for a few seconds .... and don't push beyond. If it hurts .... stop! If you do the stretches regularly, you will notice the improvements.

Some other things to consider are the ergonomics (not just your ironing station) for your whole sewing room. Also, to add in the anti-stress mats wherever you are standing (long arm, ironing, etc.). Plus the footwear you have on can make a big difference to your overall body-health.

Good link, Cranberry. My yoga classes do a lot of shoulder work.

i do what Cranberry does. i also put my finger tips on the top of the door frame and "hang" by the tips while slightly bouncing on my tippy toes.

Thanks everyone for your suggestions. Just reading them sounds good......I think that is what my tight muscles need........s-t-r-e-t-c-h ! ! ! Thanks!

GREAT POST!!!! Thank you!!!

Ditto on the shoulder stretches... but you also need to move your spine. A great one is to stand, and then raise your arms overhead, palms facing. Then tighten your abs and glutes (your booty!) and slowly bend backwards, pressing hips forward.

If you can't do that bend standing, you can lie down on the floor, face down, and then with hands beside your shoulders, press up, keeping your hips on the floor. Bend back as far as you can. If you know yoga, this is a basic cobra pose.

Any time you are bending over a lot (gardening, etc.) it really pays to bend backwards every so often, to counter all the forward bending.

I had to giggle at this one, I am 6' tall, no bouncing on my tippy toes for me! lol

Anyone use those teeter spine things? It looks like a chair, but you lie down and then somehow end up upside down. Supposedly good for your spine. I don't have room for yet another piece of exercise equipment....has anyone been able to recreate that result using something else? I have a Total Gym...wonder if I could just "hang on a slant" with my head down and get some relief? I agree sewbizgirl.....I think my spine needs help!

Along with the neck and shoulders, you have to consider the hips and legs...most of us past 60 sit a LOT and I notice that my hip flexors are very tight. I have even begun to bend forward without meaning to...the best exercise for all this is to try to get on the ground, lie flat and just stretch, something like a baby in a crib...turn and stretch and listen to your body...some excellent and gentle body work will be found by going to YouTube and looking up Feldenkrais. Here's one link I like. https://www.youtube.com/user/2stunden

Thanks Cranberry for the link. Pose #10(Cow Face Pose) is one I was taught specifically for when working on the longarm but I think it would also be a good one when ironing or sewing for long periods of time.

Happy to help! I have hip flexor tightness too, and find that leaning out the doorway can help with that as well.

I recently purchased some yellow latex bands that help with stretching. You can use one cut or two. I used them to help loosen my shoulders and stretch my arms diagonally across my back.

https://www.amazon.com/TheraBand-Pro...ow+latex+bands

I teach a water wellness class at a local medical center--most of us have "old bones" and replacements (knee, hip) or back surgery. We use the curriculum from the Amer. Arthritis Assoc. Do get up from sewing at least once per hour (or if standing, sit down!) I cringe at retreats when I see people sitting for hours on end, even with their little tables and irons. Everyone has given great ideas. I'd add that standing and swinging your leg back and forth will help those hips, and tilt your head to the L & R--slowly, as if you were laying your ear to your shoulder--but keep shoulders level. Also tuck your chin to chest and then relax. Another is to hold arms bent with elbows waist high and palms parallel to the floor and swing your palms so that your elbows are "touching" in back--really helps the shoulders and back. And check out local hospital/medical centers/community centers for water wellness classes--you can do so MUCH more in the water than dry land! I could not walk without these classes and now that I'm teaching 8 hrs a week I feel great!

The main thing is...just do it :D. I do move around alot when sewing and purposely keep my iron in another room and my cutting in the kitchen (counter perfect height). I hope you find something that gives relief. One of my favourites is laying on your back on the floor, take a yardstick in both hands and raise my arms over my head trying to get as close to the floor with the ruler, once that is accomplished move the arms to the right until the ruler hits the floor, and back and forth. At first, it doesn't go very far, but after a few weeks, I can get the ruler right down.

Love.the yes no maybe so...thanks for sharing.

Great link from cranberry.

My chiropractor recommended the corner stretch to me, and it really helps. (It's shown in the link.) ALso the cat and camel (CAT--on all fours, you let your tummy sink while pulling your shoulder blades together; CAMEL--on all fours, round your back as far you can and hold it for 10 sec). Do those back and forth 10x for relief.

Pelvic tilts also help the lower spine and hips. Sit on the floor, hands behind you, feet shoulder-width apart and a little forward. Lift your pelvis in line with your knees, squeezing your glutes together. Hold for 5. IF you can't get on the floor, stand facing a wall, holding on, feet apart, and do the butt squeeze while tilting the pelvis up and holding the position for 5 . Don't do this around a man unless you want a different kind of exercise--haha.

Nora, how high is your cutting table and ironing table? Ideally your cutting table should be just a bit below bent- elbow height when you stand. I'm also 5'4" and when I switched from cutting at my kitchen table (30" high) to a used cutting/craft table (34") it made worlds of difference in shoulder muscle tension. Also, when you sit at your machine, are you reaching up above elbow height, having to scrunch up your shoulders? My sewing machine table is 30" high--which is perfect. My old one was 32--and I got sore easily in shoulders and wrists. My ironing table is at a 90 degree angle to my sewing table, and the same height, so I can just swivel my chair. However, I've recently been forcing myself to get up and stand to iron so that I don't get so stiff and sore. Helps a lot. My husband jokes, "It's almost like exercise!" I tease back, "It is! I mean ,have you ever sewn a seam on a log cabin block, then turned, stood up and pressed it, then sat back down? If you do it every time, it is definitely exercise." Mr. Runner and Weight Lifter pokes fun and I just roll with it after 30 years of marriage.



My Janome table

zozee, my cutting table is 37" high. That seems to be okay for me...I wear shoes when I'm going to stand (quilt or cut). But, I'm concerned that the pressing table is too short....it's 32 1/2".......wondering if I should make it as high as the cutting table. I always stand when pressing......so pressers out there....what is the height of your ironing surface? (I can raise it easily with the help of my husband).

Thank you. I too learned this door frame stretch from my chiropractor. NorB, you CAN stretch and be in better shape. I am 71+. I can put my knees back on the floor beside my ears as well as put my hands flat on the floor. I started doing a yoga flex/Iyengar yoga class close to 9 years ago. My doctors say that it is a miracle what the class has done for me. Do a youtube search for Iyengar yoga for beginners. You will find many videos that will help you. Just remember, if it hurts don't do it. Back off, adapt, and keep trying. Yoga is Yo-ga...mind and body. It should NOT be something that hurts you. Even in classes we are encouraged to adapt the moves to the level we an achieve.
As others have said. Move..don't keep one positon for an impossibly long time.
When you iron, lower the ironing board level and stand up straight..(This from the gal with somewhat chronic tendinitis in the right shoulder from an ironing marathon.)
Happy Stretching!

This is a great video on sewing/quilting ergonomics, and she has lots of other great videos. https://www.youtube.com/watch?v=hbmQ2riM7Yo

Good for you, trying to nip the problem in the bud without resorting to pain relief, which wouldn't work longterm anyway. I'm an exercise physiologist with a specialization in gerontology. You've received some great advice for half of the problem. The chest stretches will do a good job of stretching out your chest muscles. If you have a rounded back you also need to strengthen the trapezius/ rhomboid muscles in the back because when you have a forward shoulder slump these muscles are too loose. This is a very common problem as we age. Here is a good video for help with this https://m.youtube.com/watch?v=aSv45T0FZ3I

the advice to get up and move during quilting is good too. Adjusting your ironing table to the appropriate height for you is great. I do a lot of exercise and quilting after a bout of exercise seems to be the best for me. A good walk with five or so strength exercises and a few stretches would help. You only have to do the strength exercises every other day. And as I tell my clients when we do squats, it will keep you getting on and off the pot for a long time so your kids dont send you to assisted living. ;)

MaryHJ is absolutely right. There are many, many yoga classes which are not appropriate, even harmful for seniors. Start with a gentle or chair yoga class. Beginner classes are many times not suitable for seniors. If something doesn't feel right don't be pushed into it. I have been teaching yoga for ten years, took lots of training for that. It's definitely buyer beware in the yoga industry today. Iyengar, anusara instructors are a good bet but hard to find. There are other good instructors out there. Any class that does downward dog may not be a suitable class for beginner seniors. Hot classes are a health hazard for us too.

Of course always check with your doctor about whether it's safe for you to do these exercises.
Good luck. Enjoy the journey.