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After a long flight
Sitting in a cramped, uncomfortable airplane seat for hours on end can make you feel sore and stiff.If you already have circulation issues, long flights may cause them to get worse.If you perform small stretches and movements during your flight as well as completing more involved stretches after a long flight, you can keep your body supple.
Step 1: The neck roll is performed during the flight.
While sitting in your seat on a flight, you can do neck rolls.The exercise will stretch your neck.Make a "yes" and "no" movement by moving your head up and down and side to side.Try to touch your ear to your shoulder after a few slow movements.Don't use your hand to stretch.Simply relax into it for a few seconds, then bring your head up to center and do the other side.To stretch the back of your neck, Tuck your chin towards your chest and roll it from side to side.
Step 2: Do shoulder rolls and stretches.
During long flights, stretching and rolling your shoulders is a good way to release tension in your neck and back.Improve your circulation by doing this exercise.If you want to do shoulder rolls, simply raise your shoulders and move them forward, down, and back as if you're drawing a circle.If you want to keep your movements smooth, make sure your back is neutral and your feet are flat on the floor.Wrap your right hand around your left elbow to stretch your shoulders.Pull your left arm to the right.Hold the stretch for about 15 seconds.You can repeat it with your other arm.Wait until you debark the plane to do the stretch since it requires a little room.
Step 3: After the flight, stretch your hip flexors.
After sitting for a long period of time, your hips and thighs can get tight.Just make sure you don't kick anyone, you can do this at the airport or in the aisle of the aircraft.If you want to balance, put one hand on a wall or back of a seat.Pull your foot up toward your body if you reach back with your other hand.Your knee should be facing the floor.Stand straight with good posture and your shoulders back.As you push the air out of your body, breathe from your belly and expand your chest as you inhale.Breathing deeply, hold the stretch for a few seconds.After releasing your foot, lower it to the ground and repeat the stretch with the other leg.
Step 4: The child's pose is a good way to relax after the flight.
Child's pose is a common yoga pose used to ground and calm yourself.A good stretch for your hips, back, shoulders, and chest is provided by it.You might want to move to an area with more privacy.If you're not in your hotel room, try to find a secluded corner in the airport where there isn't a lot of foot traffic and you will not have to worry about anyone stepping on you or tripping over you.With your knees in front of you, kneel on the floor.As you exhale, bend at the hips and reach over your knees.If you can comfortably rest your forehead on the floor, you should bend forward.If you can't rest your head all the way on the ground, you may want to use a pillow or jacket.Stay in the child's pose as long as you want, breathing deeply and feeling the stretch in your back.Slowly stand when you're ready, inhale and raise back up to a sitting position.
Step 5: If you want to stretch your hips, try the Figure 4 pose.
Lying on your back next to a wall is a good place to do the Figure 4 pose.After a long flight, the reclining position may be more stable than the standing one.If you want to do a standing Figure 4 pose, start standing with your feet touching and lower your hips into a chair pose.You should look like you are sitting in a chair with your shins on the floor.As you lift your left foot in front of you, shift your weight to your right foot.Just above your knee, cross your left ankle over your right thigh.In front of you, bring your palms together.Hold the pose for several breaths, then release your left foot to the floor, and do it with the other side.You don't have to worry about balance because you can do the same pose lying on your back.Put your foot on the wall, bend your knee at a 90-degree angle, and cross your left ankle over your right thigh.Hold for a while, then let go and do the other side.
Step 6: During the flight, get up frequently.
When you're on a long flight, the best thing you can do for your back and legs is to get up and walk around every hour or so.It will improve your circulation and keep you from sitting in the same position.Sitting for long periods of time puts a lot of stress on the spine.If there is room for you to pace or do some quick stretches, look over the cabin.You can walk up and down the aisle.If you're at higher risk for deep vein thrombosis, you want to get up and walk around the cabin every 15 or 20 minutes on flights lasting three hours or more.People who have had DVTs in the past are more likely to get one again.
Step 7: Make sure your neck and back are well supported.
If you're not sitting correctly, airplane seats can put a lot of stress on your neck and back.If you plan to spend part of the flight sleeping, bring along travel pillows to support your back and neck.Before you leave a discount or department store, you can buy a travel pillow.You will pay more for it if you wait until you get to the airport.When your feet are flat on the floor, your knees should be at the right angles.Some of the pressure on your spine is alleviated by this.If you have a pillow or blanket under your knees, you can correct the angle.
Step 8: You can twist in your seat.
A simple seated twist can help to prevent back pain on long flights.Unless you take advantage of a moment when someone in your row gets up, you won't have room to do this.To perform the seated twist, simply grab the seat's armrest with both hands and gently twist your torso to the side.As you twist, keep your hips and lower body upright.Your back should be neutral.Hold the twist, breathing deeply, then slowly release and repeat the motion on the other side.Don't try to force your body to twist more deeply than it's natural, and be comfortable with it.
Step 9: Lower back pain is alleviated with the malasana pose.
The malasana pose is a yoga pose that works to stretch your hips and legs, as well as ease the tension in your lower back after a long flight.If you need to calm yourself after travel, this is a good pose.You can do this pose anywhere, just make sure you're not in the way of people.Your toes turned out slightly as you stood with your feet apart.Lower your hips into a squat, then go further, bending your legs so that your knees are pointed toward the ceiling and your calves touch the backs of your thighs.If you put your upper arms on the insides of your knees, you can remain upright, breathe deeply, and bring your palms together.You can take this pose further by leaning all the way back.You can feel the stretch in your hips and back by resting your hands against your feet.
Step 10: Roll your ankles.
Circulation in your legs and feet can be improved by moving your feet frequently.On long flights, swelling in your feet and ankles is common.If you want to stretch your ankle, sit upright in your seat with both of your feet on the floor.Bring your toes back down after you flex your ankle.Keep your toes on the floor by lifting your heels.You should do this many times.While resting between flights, you can also do this exercise in the airport.You can get blood flowing to your feet with ankle circles.Roll your foot around as if you were drawing a circle with your toes, by lifting one foot off the floor.If you do this a couple of times, you can switch directions a few more times.Do the same thing with your other foot.
Step 11: Place your legs in the aisle.
If you have an aisle seat, you can stretch out your legs mid-flight to improve circulation.You can move into the aisle or the back of the plane from another seat.Lifting your foot up and extending your leg straight out is all it takes to do leg extensions.In a seated position, maintain good posture and raise up slightly so that the back of your thigh isn't touching the seat.If you're doing this while standing in the aisle or the back of the plane, make sure you have something to hold to keep your balance and have enough room to extend your leg without tripping or kicking anyone.
Step 12: The calf should raise it's head.
You get blood flowing to your legs and feet from this exercise.It's best to wait until after the plane lands and you're in the airport, since you must be standing to do this exercise.Stand with your feet together.Keep good posture by inhale and rise.Hold that position for a short time, then lower down to your feet.Don't simply drop your heels, lower in a controlled movement.This exercise can be done off the edge of a stair.Put the balls of your feet on the stair.If you want to raise your heels up, lower them below the level of the stair.Make sure you have something to hold onto.
Step 13: Put your legs against a wall.
Your feet, ankles, and calves may be swollen after a long flight.This inverted yoga pose gets the blood flowing in your lower legs again, as well as gently stretching your legs and lower back.It's important to do this after a long flight.Lay on your back on the floor.Press your feet up on the wall and walk up until your legs are straight and your calves are leaning against it.If you have to adjust your body so that it is comfortable, you may want to put a pillow or blanket under your hips.You don't want your butt to be pressed against the wall.Relax and let your arms fall out.You can stay in this pose for as long as you please.When you're ready to get out of the pose, press the soles of your feet against the wall and bend your knees.
Step 14: You should lift your knees and feet periodically.
Lifting your knees and feet every few minutes during a long flight will help keep the blood flowing in your legs and help prevent deep vein thrombosis, as well as swollen ankles and calves.If you want to lift your knees, sit up straight in your seat with your feet on the floor.Raise your legs an inch or two off the seat by stretching your thigh muscles.Hold that position for a few seconds and breathe deeply.With your feet flat on the floor in front of you, do toe raises and heel raises.It helps relieve tension and stress by getting the blood flowing down to your feet and keeping it from pooling in your legs.
Step 15: Try the knee-to-chest stretch.
The knee-to-chest stretch is recommended by airline crews to help get blood flowing to your legs and prevent deep vein thrombosis.You can do this in your seat on the flight.Put your feet on the floor and sit in your seat.Lean forward, hinging at the hips, and put your hands together behind your left knee.Pull your left knee up to your chest and hold it there for 15 seconds.This stretch should not hurt your knee if you don't force it.During this stretch, don't bounce or pulse.If you want to repeat the same motion after you've released the left knee, come back up to center and clasp your hands behind your right knee.
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