Stretches for Quilters & Pain-Free Quilting Tips are now on YouTube


Time to step away from your machine! These videos are nice and short which makes them easy to fit into your sewing time. They may not always be pretty, but they get the job done. The less I worry about how clean my sewing room is and how good my hair looks, then the more videos I can share. Watch, Stretch, give me a thumbs up if you like and if you want to see more stretches, please subscribe. Let me know if there are any specific stretches you'd like to see.

Stretching is an important habit to add to your daily routine and a great way to take a break from your busy day to recharge and strengthen your body and your mind. While I’m all about sneaking in stretches in between cutting, pressing and sewing - these quickies won't replace your regular yoga practise or stretching routines. When you are rewinding your bobbin or waiting for your iron to reheat, wiggle, jiggle, and stretch.


Benefits of Stretching for Sewcialites

Stretching has multiple benefits for both your body and your mind. Incorporating stretching into your daily routine allows muscles to be well circulated and ultimately healthier Stretching is an extremely important practice to add to your daily routine to be on your way to better health. Even if you are not planning on exercising vigorously, it is still important to stretch to receive multiple benefits for your body and your mind. Studies about the benefits of stretching have shown that stretching can help improve flexibility, and, consequently, the range of motion of your joints. Motion is Lotion!


Better flexibility may:

· Help your joints move through their full range of motion

· Enable your muscles to work most effectively

· Decrease your risk of injury in all of your physical activities, whether it be your workout or lifting your kids.

· Increases blood flow, energizing all of you, not just as your muscles!

· Improve Posture, stretching strengthens your muscles and encourages proper alignment, your body posture will be less slouched and more vertical when standing and when sewing.

Stretching essentials. Before you jump into stretching, make sure you do it safely and effectively. While you can stretch anytime ( like while your bobbin is reloading), and anywhere, proper technique is key. Stretching incorrectly can do more harm than good.

Use these tips to keep stretching safe:

Don't consider stretching a warm up. You may hurt yourself if you’ve been at the sewing machine too long, stop sewing and start stretching too hard and fast. Before stretching, warm up with shoulder shrugs, stepping side to side or a trip to the loo. A dynamic warm up involves getting blood flow to your muscles with easy movement.

Strive for symmetry. Don’t just stretch your tight side, your “good” side will compensate and in time will give you trouble. Everyone's genetics for flexibility are a bit different. Rather than aiming for the flexibility of a teenager or gymnast, focus on having equal flexibility side to side (especially if you have a history of a previous injury). Flexibility that is not equal on both sides may be a risk factor for injury.

Focus on major muscle groups. Sewists tend to have tighter hip flexors, shoulders, lower back, wrists, chest, and forearms. Concentrate your stretches on muscles and joints that you routinely use in addition to the major muscle groups.

Don't bounce. Bouncing as you stretch can injure your muscle and add to muscle tightness. This doesn't mean you can't step side to side as you stretch your upper body.

Hold your stretch. Breathe normally and hold each stretch for 20 - 30 seconds; in problem areas, you may need to start with just 10 -15 seconds and work your way up to a full minute.

Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Ease off to where you feel the stretch, but not the pain, then hold the stretch.

Use it or Lose it. Stretching improves flexibility. The more you stretch, the more you move your muscles, and the more flexible you become. Over time, stretching helps you increase your range of motion, but it can decrease again if you stop stretching.

Benefits of Stretching for the Mind

Calmed Mind

Stretching releases endorphins and provides your mind with a mental break. It allows you to recharge and refresh the blood flow throughout your body, resulting in a calmer and more peaceful mindset.

Release Tension

Many individuals carry stress in their muscles. When feeling overwhelmed, muscles tighten acting as a defensive strategy. The more you stretch, the less tense muscles will be. Stretching is a highly effective form of stress management.

Increase Energy

Because stretching allows for an increased blood and nutrient flow throughout the body. Not only will you feel refreshed, but also your energy levels will be increased, allowing you to keep on sewing..

Know when to exercise caution

Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns. If you have a chronic condition, injury, or a strained muscle, stretching it may cause further harm. If you are stretching and you feel pain, it is crucial for you to ease up on the tense muscle to prevent damaging it further. Stretching does not mean you can't get injured or totally prevent an overuse injury.


https://shcs.ucdavis.edu/

https://www.mayoclinic.org/

https://health.gov/paguidelines/second-edition