Your flights are booked, your passport’s in order, and your luggage is packed. As departure approaches, excitement builds—but then comes the realization: how to survive a long-haul flight?
Gone are the days when frequent walks up and down the aisle were recommended. With turbulence becoming more common, it’s likely you’ll be advised to stay buckled up. So, what can you do to stay comfortable and keep your circulation moving?
Here are some gentle but effective stretches to help you stay supple and calm your mind. Depending on your seat space and nearby passengers, some movements may need slight modifications or can be omitted. Do as many as you can, focusing on the areas that need attention. For stretches marked with an asterisk (*), it’s helpful to sit a bit forward. Move slowly and with intention for the best results.
Stretch Routine:
1. Breathe: Slowly inhale through your nose and exhale through your mouth (x3).
2. Shoulder Shrugs: Lift your shoulders towards your ears, breathing in and out (x3).
3. Apple Picking: Slowly stretch each arm upward as if picking apples (x5 each).
4. Half Moons: Slightly bend your neck down and move side to side, tracing half-moon shapes (x5 each side).
5. Neck Turns: With your neck centered, slowly turn your head to the right, then back to center, and to the left. Inhale first, exhaling on each turn.
6. Diagonal Neck Stretches: Stretch diagonally, moving from one side to the other (x5 each).
7. Figure Eights: With your neck centered, slowly draw small figure 8s with your nose, gradually increasing the size (x5).
8. Shoulder Rotations*: Rotate shoulders forward and backward (x5 each). You can do one shoulder at a time if needed.
9. Shoulder Blade Squeeze*: Squeeze your shoulder blades together as if holding a pencil between them (x5).
10. Criss-Cross Arms*: Alternate crossing your arms over your chest, left over right and vice versa (x5).
11. Wrist Rotations: Rotate each wrist in both directions (x5 each).
12. Flick Hands: Make fists, then flick your fingers towards the ceiling.
13. Hip Rotations*: Rotate your hips gently in both directions (x5 each).
14. Side Bends*: Raise your left arm and bend to the right (x3), then raise your right arm and bend to the left (x3).
15. Forward Bend*: Hinge from the waist, bend forward as far as comfortable, hold for 5 counts, then rise slowly, vertebra by vertebra (x3). Skip this if you feel dizzy.
16. Seated Cat-Cow*: Sit up tall with hands on your knees. Inhale, arching your back and lifting your chin slightly. Exhale, round your back, bringing your chin towards your chest (x5).
17. Glute Stretch*: Cross one leg over the other and gently rock back and forth (x5).
18. Knee Turns*: Turn knees outwards and inwards (x5 each). Do one knee at a time if it is easier.
19. Knee Drops: Alternate dropping one knee inward, then the other (x5 each).
20. Leg Raises: Lift one leg as far as comfortable, or keep it bent. Gently bounce it up and down, alternating legs.
21. Toe Points: Straighten one leg or keep it bent. Point your toes up and down (x5), feeling the muscles tense and relax.
22. Foot Rotations: Rotate one foot at a time in both directions (x5 each). If you have swelling, draw the alphabet with your feet—A to L with one, and finish with the other. Next time, reverse the sequence.
Finishing Stretches:
23. Final Stretch*: Breathe in deeply, then, while exhaling, raise your arms overhead. Lower arms and repeat (x2).
24. Side Stretches*: Raise your arms, hold your hands together, and stretch side to side.
These stretches will help keep your body supple and your mind calm, making your long flight more comfortable no matter where your journey takes you. Bon voyage! Happy and Safe Travels!