5 Stretches You Can Do on a Long Flight

5 Stretches You Can Do on a Long Flight

Posted By Georgia Accident Rehab Centers || 10-Nov-2016

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:

  1. 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.
  2. Knee to chest: Sit tall in your seat and draw your knee up towards your chest. Repeat with the other leg.
  3. 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.
  4. 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.
  5. 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.

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