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Time-tested methods for relaxing tense muscles—and helping you weave without pain.
Claudia Chase5 min read
While exploring issues of Handwoven, we recently came across a decades-old article, “The Weaver‘s New Body,“ that shows stretching exercises to help weavers remain strong and supple. We’ve excerpted the piece here—along with its original illustrations—because the ideas are just as important for today‘s weavers. In honor of National Stretching Day (December 11), consider adding Neck Smiles, the Rainbow, and the other stretches to your time at the loom.—Handwoven editors
What‘s your most essential weaving tool? Think about it for a moment, and you'll realize that none of your looms, shuttles, warping boards, or reels is worth a sneeze without your capable body. Yet many of us frequently work with aches in our neck, arms, shoulders, back, or hips.
We developed the following group of yoga stretches to help weavers reduce physical tension and strain, and increase their ability to focus and concentrate. Of course, before beginning this or any exercise program, check with your health care provider to be sure that these movements are appropriate and safe for you to do.
When you concentrate on weaving, your breaths tend to be shallow and short, which builds tension in your body. Deep breathing allows more oxygen to enter every one of your cells, and promotes relaxation.
To breathe correctly, place your hands on your abdomen and breathe in deeply and fully so that you can feel your breath push your abdomen forward. As you exhale fully, feel your abdomen draw closer to your spine.
Weavers often sit at their looms with shoulders falling forward, spines curved, and chests caved in. This kind of posture guarantees shallow breathing, and results in stiffness in the neck, shoulders, and back.
To sit correctly, begin with your arms at your sides. Slowly lift your shoulders toward your ears, allowing your spine to stretch up. Roll your shoulders back and let them sink naturally into place. This motion removes the slump from your back and aligns your seated body. Imagine a silk thread pulling gently on the crown of your head and a straight line running from your ears through your shoulders to your hips.
All the stretches described here begin with this posture: breastbone lifted, shoulders rolled back, and head balanced so that your ears are aligned with shoulders.
This gentle two-minute exercise relaxes your neck, shoulders, and facial muscles.
Sit in your new posture and rest your hands behind your back, fingers interlaced and palms down.
Lift your breastbone, inhale deeply, and turn your head toward one shoulder, looking behind you. Exhale and drop your chin gently to your chest—you will feel the back of your neck open up. To the count of ten, inhale and sweep your chin up and around to look behind your other shoulder. Exhale and drop your chin gently to your chest until you feel the back of your neck opening up.
Turn to each side five times, followed by three complete breaths with eyes closed.
Stand in correct posture with your feet hip-width apart, pelvis gently tucked, and hands at your sides with fingertips stretching downward.
Take a deep breath in, feeling it right down into the soles of your feet. As you breathe out, stretch your neck to the side, your right ear approaching your right shoulder.
Breathe in again, continuing to stretch down through your arm, fingertips, and foot, and sweep your right arm up and over your head, placing your right palm over the left ear.
Exhale while gently pressing your head toward your right shoulder and stretching your left fingertips toward your feet. Enjoy the stretch in the side of your neck.
To release, gently remove your hand from your head, bring your arm down to your side, and your head back to center position. Repeat the sequence on the other side.
Standing in correct posture, breathe in, and with palms facing forward, stretch your arms up and out to shoulder level, as a butterfly would open its wings. Breathe out, pressing chin to chest, drawing your arms together until palms meet. Open your shoulder blades and stretch through your fingertips, touching biceps to ears as you achieve maximum stretch.
Breathe in as you open your arms wide, lift your breastbone to expand your chest, and tilt your chin to the sky. Your wings are now open wide. Repeat this sequence five times.
If we had to pick just one stretch to get us through long hours at the loom, this would be it.
Sit on the side of your bench in correct posture with your feet planted firmly on the ground hip-width apart. Clasp your hands together behind you, letting them rest on your bench.
Inhale deeply. As you exhale, fall forward from the waist, vertebra by vertebra, beginning at the bottom of your spine until your torso rests on your thighs and your neck hangs from your shoulders, weighted by your head. Exhale and lift yourself slowly upright.
Keeping your hands clasped, draw them back down to the bench. Release your hands and bring them around to rest on your thighs, returning to correct posture. Take three full breaths and notice that the tension has vanished from your body, compelling you to sigh, "Ahhhhh!"
Begin the last stretch by sitting at the edge of your weaving bench in correct posture. While inhaling, press firmly into your feet, place your left hand on your right thigh, and with your right hand, grasp the edge of the bench behind your back.
With your head, neck, and torso moving as a unit turn your body to the right, eyes looking over your right shoulder, left hand drawing your right thigh toward the left. You are stretching your back by twisting your body, neck, and head in one direction and the lower half of your body in the opposite direction.
Exhale, relax your body, and return to correct posture. Take one full breath before repeating this stretch in the opposite direction.
Before returning to weaving, take a moment to gently lift and roll your shoulders from front to back to front.
As you begin weaving again, assume your new posture and see how long you can stay in it. The more you practice these stretches, the easier it will be to sit correctly while weaving, and the longer you‘ll be able to weave without pain. And when you do feel tension, you‘ll know how to release it so you can resume your favorite activity—weaving.
Claudia A. Chase is the co-owner of Mirrix Tapestry Studio.
Pam Altomare provides a range of therapeutic body work services, as well as yoga and meditation training, at Riverlight Body Work.
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