The concept of the phonon-mode Grüneisen tensor is reviewed as method to determine the elastic strains across crystals from the changes in the wavenumbers of Raman-active phonon modes relative to an unstrained crystal. The symmetry constraints on the phonon-mode Grüneisen tensor are discussed and the consequences for which combinations of strains can be determined by this method are stated. A computer program for Windows, stRAinMAN, has been written to calculate strains from changes in Raman (or other phonon) mode wavenumbers, and vice-versa. It can be downloaded for free from www.rossangel.net.