Sitting in the same position while diamond painting for hours at a time isn’t good for the neck, back, or eyes. Taking a break, stretching the muscles, adjusting your sitting posture, and staying hydrated help maintain good blood flow and counteract the effects of excessive sitting.
Sitting for too long is bad for you because it raises the risk of chronic health problems, and is linked with increased blood pressure, high blood sugar, cardiovascular disease, obesity, dementia, and cancer.
Take Hourly Breaks
Take at least one 10-minute break for every 30 or 60 minutes that you spend sitting. During the break, get up from the desk, move around, or do another task that involves a different posture for a while.
Use the break to fill your water bottle, make a phone call, or stroll around your home or backyard. Even a short break from sitting, like stretching, can enhance circulation in the legs.  These breaks reduce the risk of vascular problems, improve posture, and help you focus. Â
Stretch or Move in Place
Losing track of the time is easy when doing something as relaxing as diamond painting. Intermittent movement helps prevent the adverse effects of sitting for too long.
There are several basic stretches that can help you avoid neck and shoulder stiffness and pain caused by excessive sitting. Set a reminder on your cellphone to stand up, stretch, and move your body every 30 minutes.
Light Neck Stretch
Lightly move your head from side to side and forward to backward for a few minutes to ease neck pain. For a slightly deeper stretch, use your hand to apply more pressure by lightly pulling the top of your head. Pull to the right with your right hand, to stretch the left side of the neck. Switch your hands and slowly pull your head in the opposite direction to extend the right side of your neck. Perform these stretches while sitting or in a standing position.
Seated Neck Stretch
The seated neck stretch can be done while sitting on a chair or a sofa. Keep your back straight and shoulders back, and slide your left hand across your lower back with your palm facing outward.
Relax your left shoulder and move your head to the right side. Move your right shoulder down to increase the intensity of the stretch. Hold this position for 30 seconds, and repeat on the other side.
Hamstring Stretch
Stretch your hamstrings to prevent muscle imbalances from sitting for too long. Beginning in a standing position, bend over while keeping your legs straight, and try to reach your toes with your fingers. This simple stretch extends the hamstring muscles alleviating the harmful effects of excessive sitting.
Quadricep Stretch
While standing, bend one knee to bring your foot behind you and lightly pull your foot close to your body with one hand. To target the quadriceps and not just the hip flexor, tilt your hips forward while keeping your entire body in a straight line. Use your free hand to hold onto a wall, desk, or chair if balancing on one leg is challenging.
Hip Stretch
The hip stretch helps relieve tension in the hip and glute muscles. While sitting on a sofa or a chair, keep one foot on the ground and lift the other leg, and place it in a cross-legged position, with your ankle resting on your opposite thigh. Keep your back straight and lean over the crossed leg until you feel a light stretch in the hip and glute muscles.
Chest Stretch
Stand up and keep your feet hip-width apart on the floor. While keeping your arms straight, interlace your fingers behind your back to open up your chest. Straighten your spine and look up at the ceiling, extending your folded hands in the opposite direction, towards the floor. Hold this stretch for 10 seconds before releasing, then repeat five times.
Stay Hydrated
The recommended adequate daily fluid intake is about 3.7 liters for men and around 2.7 liters for women. Drinking enough water helps maximize physical performance, improves energy levels, and helps prevent headaches and kidney stones.
Fill a water bottle and keep it on the work table as a reminder to drink water while diamond painting. To stay hydrated, drink 2 or 3 cups of water per hour, or more if it’s hot or you’re thirsty.
Use an Easel for Reduced Muscle StrainÂ
Craft tables and easels are designed to keep the workspace tilted towards the artist. Using an inclined surface for diamond painting promotes good posture, which reduces discomfort and muscle fatigue caused by too much sitting.
Instead of a craft table, you can opt for an easel or a laptop stand, which offers the same benefits as a craft table and keeps the diamond painting canvas tilted towards you.
Conclusion
Diamond painting is a fun hobby with many health benefits, including reduced stress and enhanced motor skills. The biggest disadvantage of diamond painting is that it causes crafters to spend too much time sitting at a desk.
To prevent the adverse effects of excessive sitting while diamond painting, take at least one 10-minute break for every hour spent working. During breaks, get up from the table, take a short walk, or stretch lightly to promote blood flow and relieve muscle pain and stiffness.
A craft table, easel, and other diamond painting tools, like a light pad, promote good posture and reduce eye strain, supporting the crafter’s overall health.