Sitting in cramped quarters on an airplane for any amount of time can wreak havoc on your back, hips, neck and shoulders.
You may have tight muscles and stiff joints from being in the same position. You may even be in pain when you do finally change positions. That’s why it’s important to stay active while you fly. Movement and stretches can help reduce soreness, stiffness and bloating that can be caused by lack of mobility.
Paulo Andalaft, founder of Fit Factor Personal Training in Fort Lauderdale, suggests stretching every 30 to 60 minutes during a flight. “Movement when you’re flying is important and essential to keep blood flowing and from clotting,” he says. “Blood that’s not flowing tends to clot.”
These exercises can help you stay in tip-top shape while you’re airborne.
Squeeze your shoulders
Push your shoulder blades together five times for five seconds. That movement will benefit your shoulders as well as your neck. You can also raise your shoulders up to your ears and downward.
Bend forward
Do forward bends by lowering your head toward your knees. Come back up against the seat.
Raise your heels
Lift your heels off the ground. Place them back on the floor. Do 10 reps on each heel.
Rotate your ankles
Take one foot off the floor and rotate your ankle clockwise 10 times. Then rotate the ankle 10 times counterclockwise. Repeat on other foot.
Stretch your neck
“It’s not just about your lower body,” says Andalaft. “It’s about your upper body, too.” Move your ear to your shoulder, then upright and then to the other side. Look up and down, putting your chin in your chest.
Squat
If you can get to the aisle, do squats there. If not, do them at your seat. Stand up and sit down about 10 times.
Walk around the cabin
Those antsy toddlers know what they’re doing. Walk around to stretch your legs when you can move around the cabin safely. If you can’t, see if you can stand in the aisle by your seat or near the restroom. After you deplane, continue to hydrate to promote blood circulation. If possible, indulge in a massage within one to two days to promote blood circulation.