Learn simple and basic stretches to help ease the tension after a long plane ride.
Flying can be a tiring and uncomfortable experience. Being confined to a small airplane seat for a number of hours can make your joints tighten. A few basic stretches after a flight can help relieve discomfort, loosen up your body and prevent pain and injury. From neck stretches to simply walking, here's how to stretch after a plane ride.
After Plane Ride Stretches
- You can do neck side stretches on or after your flight. Stretch your neck every 30 to 60 minutes. Sit up tall, head over shoulders, and shoulders over hips. Inhale and exhale a few times. The next time you exhale, do so slowly dropping your right ear to your right shoulder. Hold for 20 seconds and repeat on left side.
- Bend your head forwards and backwards in a circulation motion. Repeat 10 times.
- Doing rolls of the neck also helps to relieve tension and stiffness caused by plane rides.
- Another neck stretch is to bring your head forward while you resist the movement with your hand.
- You can relieve back pressure after a plane ride by bending down, letting your upper body meet your thighs. Remember to bend down and rise in slow motion. Repeat 20 times or so.
- You can do this on and after your flight as well. Start by sitting up tall. Extend arms in front of you and lace your finger together. Rotate wrists so palms face seats in front of you then slowly extend arms upwards to the sky. Repeat 10 times or so.
- Exhale as much as you can, pull your stomach into your rib cage and hold. After a few seconds, inhale. Repeat.
Overhead Arm Stretch
- Like the others, you can do this stretch during your flight or after. Start in a tall seated position. Extend your right arm overhead slowly as your left hand rests on your left thigh. As you exhale, bend your upper body to the left, letting your right arm reach over head to the left side of the body. Hold for 20 seconds and perform stretch on opposite side.
- Lift your knees and contract your thigh muscles while seated. Hold and lower. Repeat 20 times or so.
- A popular knee stretch that also stretches the back is to clasp one knee and hug it into the chest. Hold for 20 seconds and repeat on opposite side. Repeat 10 times.
- Rolls your ankles for 15 seconds while before you get up to leave the plane.
Another stretch that works the entire body is walking. While you may be walking a ways to baggage claim or outside, it’s good to get up and walk the isle at least once during your flight.