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Craft longer, stronger, and smarter — this pocket-sized guide is your essential toolkit for pain-free making.
Whether you're knitting, crocheting, spinning, dyeing, or weaving, crafting can take a toll on the body, this practical guide offers targeted advice to understanding the physical strains of crafting and how to prevent them — so you can keep doing what you love without discomfort or injury.
Inside, you'll find clear explanations of common crafting-related injuries like tendonitis, carpal tunnel, and repetitive strain injury, plus practical strategies to avoid them. The book includes warm-ups and stretches to do before, during, and after your sessions, posture tips, guidance on tool and material choices, and strengthening exercises that build long-term resilience.
Compact enough to keep in your project bag, this book is designed to support every maker’s wellness — whether you're working on your first sweater or spinning your hundredth skein.
- Expert advice on preventing pain from repetitive crafting movements
- Stretching and strengthening routines tailored for crafters
- Tips for posture, tool ergonomics, and sustainable crafting habits
- A compact, carry-anywhere reference for healthier making
Craft with confidence — protect your body and enjoy your hobbies for years to come.
Andrea Lui is a licensed physical therapist and board-certified specialist in orthopedic physical therapy, with a Doctor of Physical Therapy (DPT) from MGH Institute of Health Professions and an undergraduate degree from Wellesley College. She is also a NASM-certified personal trainer and brings a wealth of experience in treating both acute and chronic pain conditions.
Combining her clinical expertise with a lifelong passion for crafts, Andrea has become a trusted voice in maker wellness. She began creating educational videos to fill the gap she saw in resources for knitters, crocheters, and other crafters seeking to care for their bodies. Her work focuses on stretching, strengthening, and sustainable practices that empower makers to protect their health and enjoy their hobbies for years to come.
How to Use This Book 8
Posture and Ergonomics Overview 10
The Importance of Stretching and Strengthening 12
Improving Your Self-Awareness 14
Spine 16
Spine 18
Neck and Head 20
Upper/Mid Back 28
Low Back 36
Upper Body 44
Upper Body 46
Shoulder Girdle 48
Elbow/Forearm 58
Hand 68
Lower Body 76
Lower Body 78
Hip 80
Knee 90
Ankle and Foot 98
Next Steps 104
Set Realistic Goals 106
Goal-Setting Log 108
Weekly Check-In 110
Modify Your Environment 112
Listen To Your Body 113
Incorporating Exercise into Daily Life 114
Building an Exercise Program 116
Make Your Own Exercise Routine 119
Progress Log 120
When to Seek Professional Help 121
Conclusion 122
Bibliography 123
About the Author 125
Acknowledgments 125
Index 126