ELIMINATE AWKWARD NECK AND ARM POSTURES: Strategies for spinning comfort and longevity

Carson Demers, PT, CEAS

Awkward postures are a common ergonomic problem for hand spinners, and indeed all fiber workers. These postures can create discomfort and lead to more serious problems such as carpal tunnel syndrome, tendinitis, or arthritic changes. Correcting these postures can make you more comfortable, increase your spinning longevity, and even improve the quality of your spinning. Setting a goal to use ideal postures most of the time is more attainable than striving for perfection at all times and will serve you well. Let’s look at ideal posture for the neck, shoulder, arm and hand, understand how these faulty postures occur, and how to manage them.

Ideal posture places minimal compression on the joints and minimal tension on the muscles, tendons, ligaments, and nerves (collectively called “soft tissue”) that cross and operate them. Risk of injury is introduced when we deviate from the ideal. We call this deviation “awkwardness”. The more awkward a posture is, the more risk of injury it introduces. Risk is also influenced by how frequently and how long you are in the awkward posture. Finally, your individual health and fitness affects how risky an awkward posture is for you. The more fit your tissue, the more likely it will be to tolerate awkward postures.

Ideal neck posture retains a concave curve through the middle section of your neck. We all have varying degrees of curve here, but to optimize your curve, simply keep your head up with your face forward. This can be challenging when you feel the need for reassurance from visual feedback of what’s happening in your hands, as when trying a new fiber or technique. This head-down position presents a potent risk factor for your neck that you will need to address. The easiest way is to let your eyes do the work instead of your neck. Simply cast your glance downward. Remain aware of the head-up, face-forward position.

When the head drops to watch the hands, the upper back follows suit, introducing awkwardness at more joints. Remain aware of keeping your chest up to avoid short term effects – back and shoulder strain – and long term effects – tightness in the chest muscles and permanently altered posture typified by a rounded back and forward head. The relationship between the size of your wheel and the size of yourself also influences this posture. An orifice that is too high or too low may encourage you to lean or reach toward it. If you tend to lean forward while spinning, choose a chair with a back and keep your back against it. Remain aware of your connection to the back of the chair at the area between your shoulders.

Ideal shoulder posture is one in which the arms (shoulder to elbow) are relaxed and at your side. This eliminates the need for muscle activity and lets gravity do the work. Deviating from this by holding your arms in front of you requires muscle energy and is fatiguing to the shoulder muscles. This can lead to discomfort and even tendinitis.  Allow your arms hanging naturally from your shoulders to be your default spinning position. If you’ve been holding your arms in front of you, this new position will increase the distance between you and the orifice. You’ll adapt to this change quickly.

A second awkward shoulder posture has one hand, usually the drafting hand, crossing the body to find the fiber supply. This position rotates the drafting shoulder inward (called internal rotation). Internal shoulder rotation changes the resting posture of the muscles of the rotator cuff and closes down spaces through which some shoulder muscles must travel. Long exposure to this position deprives these muscles of needed blood flow and oxygen and makes them more susceptible to injury. Avoid this by keeping both hands at your midline, resting in your lap. You’ll probably find this immediately more comfortable and ultimately, when you’re more comfortable, you’re less stressed, which allows you to spin better.

Bending elbows more than about 90 degrees requires muscle energy and stretches nerves that cross them. Tense spinners will sometimes keep their elbows bent excessively as they lean forward to scrutinize their drafting. Relax! Just put your hands on your lap, and relax your arms. Your spinning will improve and your arms will feel much better. If you have a hard time getting your hands on your lap, perhaps because you have short arms, consider using a small pillow on your lap to support your forearms and keep your elbows bent to 90 degrees.

Ideal wrist posture is one in which a straight line could be drawn from the elbow through the wrist to the middle finger (viewed from the top) and to the little finger (viewed from the side). Many spinners whom I’ve observed draft their fiber by using a wrist movement with a forward draw technique. Doing so requires excessive work by the long, thin muscles in the forearm that operate the wrist. This often results in discomfort in the forearm near the elbow and can develop into a tendinitis. Instead of using wrist movement to draft the fiber, let the big muscles of your shoulder do the work. That’s what they’re designed for! Draft by externally rotating the shoulder toward the orifice. That is, with your arm resting by your side rotate your shoulder so that your drafting hand moves toward the orifice (forward draw), or your fiber hand moves away from it (backward draw). Your elbow remains bent to about 90 degrees and your arm remains at your side, keeping them also in the ideal position.

The ideal hand posture is a relaxed hand with the fingers at rest. Clearly this isn’t going to work if we’re going to spin anything! So we must be aware of the work our hands are doing, and conscientious to undo any deleterious effects that it may cause. First relax the hand that holds your fiber supply. The fibers flow from this hand to the drafting hand like water in a river. The tight pinch that is often imposed on the fiber stops the flow of the fiber and strains your hands. “Listen” to this hand and to respond to its information through changes in drafting speed, bobbin tension, etc., instead of tightening your grip. The drafting hand needs to be held with a pinch grip sufficient to stop or control the amount of twist entering the drafting zone, especially when spinning worsted yarn. This is an inherent risk factor for spinners and must be dealt with by taking frequent rests to stretch your hand and thumb.  Simply opening the hand will suffice.

Finally, here are some tips on how your wheel can help you reduce awkward postures. Position yourself at the wheel so that your knees are bent at about a 90 degree angle. This will help decrease the tendency to reach or lean forward. Eliminate leaning forward by learning to stop your wheel at a position in its revolution that allows you to restart it with a treadling action instead. Proper wheel maintenance, including frequent oiling, aids in reducing the amount of work your body has to do to make the wheel operate. Your wheel is a tool whose job it is to make things easier on your body.

And speaking of tools, don’t forget the most important one – you! Be kind to your body. It allows you the joy of spinning, knitting, weaving, and all other physical pursuits. Stretch it frequently during these activities. Stand and change positions at least twice an hour. Hydrate it with water and nourish it properly. I want you to spin healthfully and joyfully ever after.

Comments

[Nancy]

Wonderful article! Could you do a similar one for spindle spinners?

[Jennifer Tan]

Wonderful advice, and much needed for all of us! Thank you for the in-depth info.

[tigggr]

I really like this new format. Great idea.

[cindycindy]

I will be referring to this post until I can get it right;-P Thanks!!!