Estimated reading time: 5 minutes

Here are some fitness ideas for quilters who want to combat sore shoulders and other complaints commonly caused by repetitive movement.

First, we likely all agree that we are often driven by goals…goals to get our projects FINISHED, that is! Let’s explore some ideas for how to continue to work through our aches and pains with these fitness ideas for quilters.

Quilting Muscle

Initially, as a new quilter, I got real excited about setting up my sewing work space. I didn’t trust my instincts. However, I had already mastered the art of buying quilting books, so I bought the latest title on the topic.

I devoured that book, studying every picture and reading every word. I set up my sewing space just like the author suggested.  I really liked how productive I could be  in my little sewing station, everything within reach…until I started to hurt.

Consequently, I began looking for fitness ideas for quilters, because I had found that the more I stitched, the less I like it. I had to take breaks.

I’m not saying there was anything wrong with the suggestions for optimum quilting output. They just didn’t work for me…or my back.

Mostly, I tend to keep lots of tension in my shoulders and upper back.  Improper chair height, table height, poor posture (very me) are all contributing factors for tension in the upper back area. But I had noticed some changes in the lower half of my body, too. Maybe it was just the aging process–or was I just sitting on my backside too much? 

The first of the fitness ideas involves your iron. Move it!

Granted, I may lose a few minutes of stitching time walking to and from my ironing board, but that’s okay because that little walk gives me a chance to reach up, stretch backwards, and roll my shoulders. Sometimes that’s all it takes to keep me from stiffening up over a day of stitching.

Think of extra movement as a chance to stretch, instead of wasted time.

Therefore, I no longer have everything within reach. It’s a different mind-set, really. Now I try to think of the extra movement as an opportunity to rev-up.

Secondly, consider fitness ideas like “creative movement”.

Whether you are getting up to press seams, cut fabric, or grab lunch, try to throw in some steps you don’t normally do. How about a side-to-side step? Or step-touch (like walking down the aisle for a wedding). Sometimes when I am loading a quilt on my long-arm, I move from one end to the other by doing small plies or squats. Now I’m not talking about deep, hurt-your-knees- or-lose-your-balance kind of movements, but small movements that wake your body up and warm up some cold muscles.

Find fitness ideas that YOU enjoy.

If you like creative movement, take a look at this set of dvd’s: Body Groove. Admittedly, I only do this video when no one else is home, but it’s quite fun! I can’t say it’s a hard work out, but it’s so enjoyable and freeing that I look forward to that time every day! These are simple movements to music (not aerobics) that you do at your own ability level.

Next, turn on a tracker.

As much as I talk back to my fitness tracker some days when it fusses at me to move, it really helps me to realize how sedentary my life can be.  Your phone may work to track your steps, also. The down side to tracking steps is when you forget to take your tracker off it’s charger and feel like you’ve wasted all of those steps you took (crazy)!

Stitch One, Curl One…or something like that.

I keep a small free weight (a full water bottle works, too) near me so that when I take a break I can do a few bicep curls, shoulder presses, or tricep curls just to keep the blood moving and my muscles awake.  I feel like my brain works better, too, when I am more aware of my whole body while I’m stitching.

Please keep in mind that I am a quilter, not a doctor or trainer. Please don’t hurt yourself. Seek medical advise before starting any exercise program.

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