Last Updated on May 8, 2024 by AMANDA CASTILLO
Stretching in Flight
If you’re like me and most people, sitting for long hours at a time can leave you stiff and uncomfortable if not taking the proper care, even more so on a long haul flight. When we have a long haul flight coming up we prepare as much as we can but do we prepare our bodies? Long hauls can affect your posture and sitting in one space in the same posture can cause damage to our muscles. The last thing I want is to arrive on my vacation feeling sluggish, it’s definitely not an ideal start.
Make Friends
Stretching is a big part of my everyday life so I started incorporating some good stretches while flying. Since I’m usually flying economy and don’t want to bust out a down dog in the aisles, I found some stretches I can do from my seat without totally disturbing the person next to me! A lot of these you probably already learned in P.E. and already do, but we all need a refresher sometimes. Being the social butterfly I am, sometimes I offer people in my row to join me and make it a group activity which can be fun and who knows you can end up making friends world wide. I definitely have!!
For the Neck
- I like to start with simple side turns of the head. Inhale looking straight and as you exhale turn to the right, return to center and repeat for the left side. Try this five times. If possible when you turn right extend your left arm and wiggle your fingers for a deeper stretch and vice versa when turning to the left, extend the right arm and wiggle your fingers. Sounds simple and can be so helpful. Just try not to disturb the person next to you if they’re not joining you!
- Neck circles are another simple stretch that can go a long way. I like to close my eyes when doing this one. Start with inhaling, then dropping the ear towards the right shoulder exhaling. While still breathing through my nose I start to move my head forward in a chin to chest position and let it be heavy for a few seconds. From there I slowly start to move to the left side focusing on any kinks.
For the Shoulders
- If you do yoga this one’s for you!…Eagle Arms. This is one of my favorites that I do even at my work desk. We start with both arms out in front of us and then proceed to wrap the right arm under the left and bend both elbows. Try to bring both palms together while lifting your elbows up and your shoulders down. Take a few deep breaths and slowly release and repeat on the left side wrapping it under the right arm now.
- This one is great for your upper back too. Bring both arms up over head and place in a prayer position and slowly bend your elbows so that your hands fall behind you. While taking a few breaths gently lookup and if it’s comfortable slightly bend your back. Take five deep breaths.
For Our Precious Backs
Let’s get ready for a little Cat and Cow now. You can definitely do this sitting and if you’re not a yogi or familiar with the term here is what you’ll do…no meows or moos necessary! Start with both of your hands on your knees and inhale as you look up, raising your chin . Then exhale at the same time you round and contract your spine but also pull your shoulders to your belly button. Hellllloo. Now we’re feeling good. Do this for as many breaths as you can. I usually will do this for 7-10 breaths as slowly as possible focusing on every movement I make.
For the Hips and Back
- Now that we have worked our way down from the top lets get some relief going for the hips and back. With your foot flexed the entire time, put your right ankle on your left knee or thigh and start to fold. Again if your neighbor isn’t joining in the fun it might feel more comfortable to do when they take a bathroom break or find some room in the back of the plane to do this. Repeat to the other side.
- Last one is also nice to do with some room or standing, however totally doable from your seat. Bring one knee to your chest while simultaneously straightening and flexing the other leg as straight as possible. You can also do this standing against a wall same as you would if you were seated. Repeat as much as you would like.
The Verdict
Don’t be too cool to stretch on the plane. Take care of your body so there are no creaks or cracks when you arrive. You want to fully enjoy all the efforts it took to get you to your destination.
Implement a daily stretch routine while your away. We never realize how much walking we actually do when traveling and what a toll it can take.
