Six Exercises to Do During Your Flight

Sitting during a long plane journey can be physically taxing, but the good news is that there are some effective exercises you can do on-board the flight to ensure optimal wellness during your journey.

Seated Leg Lifts – From a neutral seated position, raise one knee towards your chest, enabling the lower back to slightly stretch and then place it back down. Repeat the same activity on the other side. Maintaining a constant circulation of blood through the joints minimizes the risk of DVT and balancing abdominal engagement to support the spine.

Elevated Elbow Stretch – Raise both hands above the head, grasp the opposite elbow and pull it towards one side till you feel the stretch. Hold the pull for around 15 seconds and repeat the same with the other elbow.

Seated Calf Raises – Whilst seated upright, apply pressure to the balls of the feet and slightly raise both the heels off the floor. Slowly release the pressure whilst lowering the heels; this will help mobilize the ankle joint. Repeat 15 times to increase circulation and reduce swelling of the feet.

Contraction of abdominal muscles – Siting up straight with the spine along the length of the chair, take a deep breath and contract the muscles by holding them for five seconds. Repeat about 10times, every couple of hours during long flights, to keep the abdominal muscle active and improve digestion.

Modified Spine Twist – Cross your arms over your chest. Take a gentle twist to one side, return to the center. Keep your chin up and your spine neutral. This activates the spine in to rotation, ease tension in the back and shoulder girdle.

(Credit: Real Pilates, Dubai)