While sitting for hours on end is often a necessary part of travel, there’s no denying that it’s not exactly comfortable. Long-haul flights can be physically grueling, and subjecting our bodies to extended periods of sitting is a great way to end up with pain and tight muscles. To counteract these effects, it’s important to stretch and keep muscles warm. Even a few minutes of gentle stretching before boarding can alleviate discomfort and help you arrive at your destination feeling calm and refreshed. We’ve outlined a few of our favorite pre-flight stretches below.
Lower Body
To prevent tightness in the lower body, focus on stretches that target the hamstrings, hip flexors, and calves. Start with a standing forward bend, slowly reaching for your toes while keeping your knees slightly bent. This stretch helps release tension in the hamstrings.
Next, stretch your hip flexors by performing a few kneeling lunges. Place one knee on the ground, step forward with the other leg, and gently push your hips forward.
Finish with calf stretches by standing near a wall and extending one leg behind you, pressing the heel into the ground. Hold each stretch for 30 seconds and repeat on both sides.
Upper Body
Stretching the upper body can help to relieve tension in the neck, shoulders, and back. Begin by gently tilting your head to each side, forward, and backward, holding each position for 15 seconds.
Next, interlace your fingers behind your back and slowly lift your arms, keeping your shoulders relaxed. This stretch helps relieve tension in the shoulders and opens up the chest.
To stretch your back, try a seated spinal twist by crossing one leg over the other and twisting your torso gently in the opposite direction. Hold each stretch for 20 seconds, alternating sides.