Long Flight? Stretches and Yoga Poses Can Help

Sitting in cramped conditions for hours at a time can cause stiffness, tension and pain in your muscles and joints. Long flights can be stressful and uncomfortable on your body, however, there are simple stretches and gentle yoga poses you can do right in your seat to boost your circulation, loosen tight areas and arrive at your destination feeling more relaxed. When you’re sitting or standing with little room on your next long flight, stretches and yoga poses can bring relief.

Seated Torso Twist

Sit up straight in your seat with both feet on the floor. Extend your arms behind you for support. Twist your torso to the right as far as comfortably possible while keeping your lower body still. Hold for 30 seconds. Repeat on the opposite side. The spine twist releases tight back muscles and stimulates internal organs.

Neck Stretches

Drop your chin towards your chest and slowly roll your head in circles, first in one direction and then reverse. Drop your right ear towards your right shoulder as far as possible, holding for 30 seconds. Repeat on the opposite side. Next, turn your head to look over your right shoulder as far as you can while keeping your torso forward. Repeat on the left side. Neck stretches relieve tension and prevent pain.

Shoulder Rolls

Roll your shoulders slowly forward 10 times and then backward 10 times. Raise your shoulders up towards your ears as high as you can while inhaling, then depress your shoulders by exhaling and releasing them downward. Repeat for several reps. Shoulder rolls loosen tight upper back muscles and reduce stress.

Ankle Rotations

Rotate your ankles first in one direction and then the other, for 10-15 reps in each direction. Flex and extend your feet to stretch your calf muscles. Ankle exercises improve circulation in your lower legs and feet, reducing swelling.

Standing Forward Fold

If able to stand, feet shoulder-width apart, fold forward at the hips with your knees slightly bent and grasp your ankles or legs. Let your head and neck relax towards the floor. Hold for 30 seconds to one minute and slowly roll back up to standing. The standing fold releases tight hamstrings and back muscles. only do this if space allows and you are not crowding the aisle.

Cat/Cow Pose

On your hands and knees in your seat or on the floor with space, arch your back upward, pushing your stomach towards the floor. Next, lower your back downward while lifting your head upward. Slowly move back and forth between these two poses. The cat/cow pose loosens your spine and core muscles. Check with your airline first regarding available floor space and safety.

Seated Eagle Pose

Sit up straight, extend your arms overhead. Bend your elbows and wrap one arm under the other, bringing your palms together. Raise your arms up towards the ceiling while squeezing your shoulder blades. Hold for 30 seconds. Eagle pose opens your chest and shoulders, improving breathing and lung capacity.

Child’s Pose

If adequate space, kneel on the floor with knees apart and big toes touching. Sit on your heels and fold forward, extending your arms in front. Let your forehead rest on the floor. Breathe slowly and deeply. Child’s pose relieves back tension and is deeply calming. Check with your airline regarding available floor space before attempting.

Upper Body Stretch

Interlace your fingers behind your back. Extend your arms straight out behind you as you lift them upwards. Push your chest forward and arch your back slightly as you stretch your arms away from your body. Hold for 20 to 30 seconds. Release and repeat. This stretch opens your shoulders and chest, and reverses the effects of hunching over.

Bottom Line: Long Flight? Stretches and Yoga Poses Can Help

When you’re on a long flight, stretches and yoga poses are helpful. These simple in-flight exercises will have you feeling less tense and more at ease, even on the longest of flights. Practice self-care at 35,000 feet and touch down feeling refreshed and rejuvenated. Have a safe flight and namaste!