Sitting still during a long plane ride can put stress on your body, which is exactly what you want to avoid when you’re starting a relaxing vacation. To avoid problems like water retention and reduced circulation, it’s important to get up and move around during a long flight. You can also do a wide variety of exercises in your seat, including the following:
– Leg lifts. While seated, put your feet next to each another and pull your knees up. Lower them without touching your feet to floor. Then repeat the exercise eight or more times. Doing leg lifts exercises your abdominal muscles.
– Neck and shoulder rolls. To stretch your neck, roll it in a circle from left to right and bend it from side to side until you feel a slight stretch. Next, drop your head forward and put slight pressure on the back of your head with your hands, then place one hand on your forehead and try to move your head forward against its resistance. To stretch your shoulders, move them forward, up, and back. Repeat each exercise multiple times.
– Crossover leg lifts. To stretch different muscles in your legs, cross your ankle over your opposite knee. Then lift the leg on which your ankle is resting up and down eight times or more. Switch legs and repeat the movement. Make sure your foot doesn’t touch the floor as you raise and lower your leg.
– Yoga spine stretch. The cat-cow movement, or Marjaryasana, can help you open your spine and release tension held there. To perform it, shift forward until you’re resting on your seat’s edge. Spread your feet to match the alignment of your hips and rest your hands on your thighs. Take a breath and roll your shoulders back so that your chest comes out and up. Focus your gaze toward the end of your nose and roll your spine forward as you exhale. Repeat 10 to 20 times.
