Long flights can leave us feeling stiff and uncomfortable, but fear not! With a little creativity and some simple exercises, you can increase blood flow and keep your body feeling energized and relaxed throughout the journey. In this blog post, we'll guide you through eight airplane stretches and mobility drills that you can do from your seat. So sit back, relax, and get ready to make your flight a more enjoyable and invigorating experience!
Eagle Arms:
Let's kick things off with a stretch that targets your shoulders and upper back. Extend your arms straight in front of you, then cross one arm over the other. Bend your elbows and bring your palms together if possible. Lift your elbows slightly, feeling a stretch between your shoulder blades. Hold for 10-15 seconds and then switch sides. This exercise helps relieve tension and improves posture.
Shoulder Rolls:
Give your shoulders some love with this simple exercise. Sit up tall and roll your shoulders backward in a circular motion, starting from the back and moving forward. Repeat for 10-15 seconds, then reverse the direction. This movement helps release tension and improves circulation in your shoulder joints.
Ankle Rolls:
Don't neglect your lower body! Keep your ankles happy and healthy with ankle rolls. Lift one foot off the floor and rotate your ankle in a circular motion, first in one direction and then the other. Repeat for 10-15 seconds, and then switch to the other foot. Ankle rolls enhance blood flow, reduce stiffness, and prevent swelling.
Figure 4 Stretch:
Say goodbye to tight hips and glutes with the figure 4 stretch. Sit up straight and cross one ankle over the opposite knee, creating a figure 4 shape. Gently press down on the raised knee until you feel a stretch in your hip and glute area. Hold for 15-20 seconds and then switch sides. This stretch helps alleviate lower back tension and promotes flexibility.
Calf Raises:
Combat the effects of prolonged sitting on your calf muscles with calf raises. Start with your feet flat on the floor, then lift your heels as high as you can while keeping the balls of your feet grounded. Hold for a second, and then lower your heels back down. Repeat this movement for 10-15 reps. Calf raises stimulate blood circulation and prevent calf tightness.
Seated Twists:
Boost your spinal mobility with seated twists. Sit up tall and place one hand on the outside of your opposite knee. Gently rotate your torso, looking over your shoulder. Hold the twist for 10-15 seconds, then switch to the other side. Seated twists help relieve tension in the spine and improve digestion.
Knee Lifts:
Keep your leg muscles engaged and promote circulation with knee lifts. Sit up straight and lift one knee towards your chest, then lower it back down. Repeat on the other side. Aim for 10-15 reps on each leg. Knee lifts are excellent for increasing blood flow and reducing stiffness in your lower body.
Neck Rolls:
Lastly, let's release tension in your neck with neck rolls. Sit up tall and slowly roll your head in a circular motion, starting from one side and moving to the other. Be gentle and mindful of any discomfort. Repeat for 10-15 seconds, then reverse the direction. Neck rolls help alleviate neck stiffness and promote relaxation.
Long flights don't have to leave you feeling stiff and uncomfortable. By incorporating these eight simple exercises and stretches into your in-flight routine, you can increase blood flow, relieve muscle tension, and arrive at your destination feeling refreshed and energized. To help you remember and practice these exercises during your next flight, we've prepared a handy PDF guide that you can download and take with you. Whether you're a frequent flyer or planning your next adventure, this guide will be your go-to resource for staying mobile and comfortable in the air. So, don't miss out! Click the link below to grab your free PDF guide and make your next flight a more enjoyable and revitalizing experience.
Bon voyage and safe travels!
Great advise, as always. Thank you for guiding us, and especially the online classes which are so helpful when we just can’t make it to class. Your chair workout had me sweating while recovering from foot surgery, and the others come in real handy when I’m out of town. You are amazing, always there for us, and I am so grateful. Eileen