Whether you’re an avid traveler or more of a seasonal flyer, there’s always some potential for discomfort on long flights. Airplane travel can be taxing on our bodies, from stiff necks to sore backs to minimal leg room. To make your journey more comfortable and enjoyable, consider trying one — or all 10 — of these stretches on your next flight.
10 Stretches for Your Next Travel Day
1. Ankle Rolls
Start with a simple stretch to loosen your ankles. While seated, lift one foot off the floor, gently roll your ankle in a clockwise direction, and then counterclockwise. This movement helps to improve blood circulation and reduce ankle stiffness.
2. Seated Cat-Cow Stretch
To release tension in your spine, try a modified version of the Cat-Cow stretch. Sit up straight, inhale as you arch your back (Cow), and exhale as you round your spine (Cat). Repeat this gentle motion a few times to help soothe your back and shoulders.
3. Seated Spinal Twist
Sitting with your feet flat on the floor, twist your upper body to one side, placing one hand on the back of your seat and the other on the opposite armrest. Hold for 15 to 20 seconds and then repeat on the other side. This twist is excellent for stretching your back and spine.
4. Seated Calf Raises
Lift your heels off the ground and flex your calf muscles. Repeat this motion for a minute. Seated calf raises help improve circulation in your legs and reduce cramping.
5. Seated Hamstring Stretch
Sit with your legs extended in front of you. Bend one knee while keeping the other leg straight. Reach for your toes with both hands, gently pulling them toward your chest. Hold for 15 to 20 seconds, then switch to the other leg. This stretch helps ease hamstring tension and enhances leg circulation.
6. Knee to Chest Stretch
For this stretch, sit up straight in your seat. Lift one knee toward your chest, clasping your hands around it. Hold the position for 15 to 20 seconds, then switch to the other leg. This stretch helps relieve tension in your lower back and promotes circulation in your legs.
7. Shoulder Rolls
Exhale and raise your shoulders slowly, trying to keep your elbows from bending as if you are shrugging your shoulders. Keep your hands down by your side throughout the exercise. This stretch may help relieve tension that could build up around your neck, chest, and shoulders.
8. Neck Rolls
Neck stiffness is a common issue during long flights. Gently tilt your head to one side, then roll it in a circular motion. Do this for a few rotations in each direction to help reduce tension in your neck and shoulders.
9. Seated Shoulder Stretch
Interlace your fingers and stretch your arms forward, rounding your upper back. Hold this position for 15 to 20 seconds. Then, extend your arms overhead while keeping your fingers interlocked. This movement may help relieve tension in your shoulders and upper back.
10. Wrist Circles
If you spend hours typing or using electronic devices, wrist circles may be a real relief. Extend your arms in front of you and rotate your wrists in a circular motion, first clockwise and then counterclockwise. This simple stretch may help prevent wrist discomfort and carpal tunnel symptoms.
The Bottom Line
Long flights don’t have to leave you feeling cramped and uncomfortable. By incorporating some or all of these stretches at the airport or on the airplane, you can ease muscle tension, improve circulation, and arrive at your destination feeling more relaxed and refreshed! Remember to be mindful of your fellow passengers and perform these stretches without disrupting those around you. Safe travels!
Exercise Disclaimer: Before starting any new workout regimen, it’s essential to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately. These stretches are merely suggestions and should be adjusted to fit your individual needs and goals.
