When you stay seated for a long flight, you might have stiff muscles. And when you have limited space in your seat, it can be tough to stretch. When you’re sitting still for longer than four hours, it may increase your risk of blood clots, the Centers for Disease Control and Prevention warn. Your risk increases the longer you’re immobile. Protect your health, ease muscle tightness and improve circulation on a flight by trying these exercises every 1-2 hours for five minutes.
To prevent neck strain:
Head tilt
- Sit upright and relax your shoulders.
- Slowly tilt your head toward your right shoulder and hold for five seconds.
- Return to center and repeat on the left side.
- Repeat three times on each side.
Head turn
- Turn your head slowly to the right, looking over your shoulder and hold for five seconds.
- Return to center and repeat on the left side.
- Repeat three times on each side.
To loosen your spine and reduce back stiffness:
Seated cat-cow stretch
- Place your hands on your knees.
- Start with a cow stretch. Inhale, arch your back and look upward.
- Move into a cat stretch. Exhale, round your spine and tuck your chin to your chest.
- Repeat five times.
To activate your lower legs and promote blood flow:
Toe and heel raises
- Start with your feet flat on the floor.
- Alternate between raising your heels and lifting your toes.
- Hold briefly, then lower.
- Repeat 20-25 times.
To reduce leg fatigue by engaging your core and hip flexors:
Knee lifts (marching in place)
- Lift your right knee toward your chest.
- Lower it, then lift your left knee.
- Continue alternating your legs and repeat 10 times per leg.
To prevent swelling and support ankle mobility:
Alternating foot circles
- Lift your right foot slightly off the floor.
- Rotate your ankle clockwise 10 times, then rotate counterclockwise.
- Repeat with your left foot.
- Repeat 10 times with each foot.