If you’ve ever been on an airplane for a long flight, you know how
uncomfortable it can be to stay seated with limited opportunities for
movement for several hours at a time. Stretching is very important, but
there is only so much you can do on an airplane without being disruptive
to those around you. That’s why we have put together a brief list
of stretches that you can do on a long flight that can conveniently be
done in your seat.
Try these stretches on your next flight:
-
Knee to opposite shoulder: Sit up straight in your seat and raise your left knee to your right shoulder.
Hold for 30 to 60 seconds and then repeat with the other knee. You should
feel a stretch in the outside of your right hip.
-
Knee to chest: Sit tall in your seat and draw your knee up towards your chest. Repeat
with the other leg.
-
Seated toe touch: Reach forward as if you were bending down to tie your shoes. You should
feel a stretch in the lower back, hips, and hamstrings.
-
Seated figure 4: Bring your left ankle on top of your right knee in the figure of a 4.
Push down on your knee to stretch your right hip while sitting as tall
as possible. Repeat with the other leg.
-
Seated spine twist: While seated, take your left hand and place it on the outside of your
right knee. Gently pull on your knee to rotate your torso to the right,
running your spine through full rotation. Repeat on the other side.
In addition to these stretches, it is a good idea to get up and walk every
30 to 60 minutes to keep the blood flowing and your muscles moving. Remember
to also stay hydrated. Drinking plenty of water helps to provide your
muscles with adequate nutrients and facilitate the efficient removal of
waste. It’s also critical for joint lubrication. Dehydration will
only make a long plane ride more uncomfortable.
Stretching is a great way to keep you flexible and prevent injury. We hope
you find these stretches helpful on your next flight!
To schedule an appointment with Decatur Pain & Rehab, please call (404) 620-4020.