Exercises to Do on a Long-Haul Flight

Introduction

It’s that time of the year where everyone is off for their summer holidays. Whether you’re going home or exploring a brand new location, there is a possibility that you will be on a long-haul flight soon. The long hours, cramped seats, and limited movement can take a toll on our bodies. Did you know other than stiffness and discomfort, issues such as deep vein thrombosis can occur?

Hey there! Here at ATLAS, we're all about being your go-to support in this whole well-being journey. We're not just here to put a band-aid on your immediate symptoms, we want to get to the root of your causes. And guess what? We're with you, even on the go!

So here are some exercises you can do on the plane to reduce your stiffness and discomfort and have a more pleasant, comfortable journey and trip.

1. Neck Rolls

Neck rolls are simple and effective exercises for relieving tension in your neck and shoulders. Begin by sitting upright, then slowly roll your head in a circular motion. Do this several times in a clockwise direction before switching to counterclockwise. This exercise can be performed every few hours to maintain neck relaxation and prevent stiffness.

2. Ankle Circles

Long hours of sitting can impede blood circulation, particularly in your lower body. Ankle circles are an excellent exercise to improve blood flow in your legs. While seated, lift your foot from the floor and gently rotate your ankle in a circular motion. Perform this action in both clockwise and counterclockwise directions. Repeat the exercise with your other foot.

3. Feet Stretches

To further improve circulation in your lower body, especially your legs and feet, you can add feet stretches to your exercise mix. To do this exercise, lift your heels up and hold this position for a few seconds. Then, lift the balls of your feet, pulling your toes towards your hips and hold this position for a few seconds. Lower your feet. Repeat 10 times.

4. Forward Bends

Forward bends involve flexing the hips and spine. They are known for their calming and relaxing effects, helping to alleviate anxiety, stress, tension, and depression. Start by placing your feet firmly on the floor, then slowly bend forward. If possible, gently lower your chest to touch your thighs. To intensify the stretch, gradually walk your hands down the front of your legs. Maintain this position for 10-15 seconds before slowly returning to standing. Finally, stretch upwards and backwards to emphasize the lumbar curve.

5. Seated Spinal Twists

Long journeys can often result in strained necks and hunched backs. To relieve this tension, try a seated spinal twist. Begin with both feet flat on the floor and place your left hand on the outside of your right thigh. Next, rest your right hand on the right armrest or on the back rest of your seat, being mindful of your neighbours, and twist to the right. Hold this position for five to 10 breaths, then switch sides.

6. Shoulder Rolls

If your neck starts to stiffen, don't limit yourself to neck exercises. Incorporating shoulder movement can help release tension. Motion in the shoulder blades alleviates tightness in the neck, shoulders, and upper back muscles. This approach offers a gentle stretch across the neck and upper back, while also strengthening the chest muscles. To do this, sit in a relaxed position with your arms at your side. Slowly roll your shoulders forward five times, then reverse the motion and repeat it five more times.

7.  Quad Stretches

Adding a quad stretch to your routine can help strengthen your lower body and release tension. Sitting for long periods can lead to tight and shortened hip flexors and quadriceps, causing postural issues, lower back discomfort, and reduced flexibility. Quad stretching can help mitigate these effects. To perform a quad stretch, stand and hold onto a seat with your right hand. Bend your left knee, grab your ankle with your other hand, and gently pull it up behind your back. Be careful not to overstretch your quadriceps. Then, switch sides and repeat with your right leg.

8. Glute Stretches

A byproduct of being sedentary during long flights results in tight hip flexors, leading to inactive glutes. This tightness can cause lower back pain, which can be mitigated by keeping your glutes active and reducing hip flexor restriction. Do the seated figure-four stretch (aka seated pigeon pose). First, sit upright in your chair and place your right ankle on your left thigh, just above your knee. Keep your spine straight, lean slightly forward, and deepen the stretch. Repeat with the other leg.

9. Go For A Walk

When the aisles are clear, consider going for a walk. Leave your seat and traverse from one side of the plane to the other, walking the entire length of the aisle before returning. While doing so, practice mindful breathing and maintain an upright posture with your shoulders back. You might also want to try variations like high knee raises and lunge walks.

Frequently Asked Questions (FAQs)

Q1: Can I do all these exercises in my seat during the flight?

A1: Yes, most of these exercises can be done in your seat. However, some, like the Quad Stretches and Walking, would require some space and are best done when the aisles are clear.

Q2: How often should I do these exercises on a long-haul flight?

A2: Ideally, try to perform these exercises once every hour or two to help promote blood circulation and reduce muscle stiffness.

Q3: Can these exercises prevent deep vein thrombosis?

A3: Yes, exercises that promote blood circulation, especially in the legs, can help prevent deep vein thrombosis, a potential risk during long-haul flights.

Q4: What should I do if I feel pain while performing these exercises?

A4: You may feel some initial soreness when you start an exercise. That’s alright, give your body time to warm up. However, if the pain gets worse after the first rep, stop that exercise and move on to another one. It's important to listen to your body and not push yourself too far.

Q5: Can I do these exercises during shorter flights as well?

A5: Absolutely! Even on shorter flights, these exercises can help reduce stiffness and keep you comfortable.

How Chiropractic Can Help

Did you know that visiting a chiropractor before and after traveling can help your body manage the physical stresses of your journey? A pre-trip chiropractic session can adjust your spine to promote better posture. This can prevent any existing issues from worsening due to prolonged sitting on airplanes or sleeping in uncomfortable positions.

Upon returning from your travels, another chiropractic visit can help address any discomfort that may have occurred during your trip, making your transition back to daily life smoother.

Conclusion

While long-haul flights can be challenging for our bodies, incorporating these exercises into your flight routine can make a significant difference. They help promote blood circulation, reduce muscle stiffness, and increase your overall comfort.

So next time you're on a long flight, remember to take some time to stretch and move – your body will thank you.

If you are still feeling stiff or uncomfortable after your flight, or want to take extra precautions before, schedule an appointment with our esteemed chiropractors. This is a great way to ensure you enjoy your trip to the fullest and also return to your daily routine without any hiccups!

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