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Try a wrist stretch when flying.

Make your travel enjoyable and avoid the post-flight blues by staying active in-flight.

Flying on a plane for long periods can create muscular tightness, stress and postural problems that can last long after you get off the flight. In-flight inactivity can also cause more dangerous problems like blood clots or deep vein thrombosis (DVT). Getting DVT from prolonged inactivity can cause serious medical complications if not treated. Many of these problems can be avoided by staying active while up in the air.

Performing a simple stretching routine, and wearing special compression socks to help with circulation, may drastically reduce your chances of having complications. Next time you are on a long flight, consider relieving your stress and stretch away your sore muscles with a simple in-flight seat routine.

Your In-Flight Fitness Routine

Stretch from head to toe, beginning with the neck.

• Slowly tilt head toward shoulder
• Hold for ten seconds
• Alternate sides

Next, loosen up your shoulders to get rid of the ache, increase flexibility and add strength.

• Roll both shoulders forward in a circular motion
• Roll both shoulders backward in a circular motion
• Repeat ten times

Stretch your wrists.

• Stretch arm out with palm down
• With other hand, pull fingers down
• Hold for three seconds
• Then pull up on fingers
• Hold for three seconds
• Repeat, alternating three times

Relieve the tired and lethargic feeling you get in your legs with ankle and calf stretches.

• Hold one foot off the floor with your leg straight
• Flex your ankle, pointing your toes up
• Extend your ankle, pointing your toes down
• Do 10 times and repeat with other leg
• Next, draw a circle with your toes, moving one foot clockwise and then counterclockwise
• Change feet

Getting out of your chair and walking around when it’s safe to do so can provide a lot of relief. Here are two exercises you can do when up and out of your seat to stimulate circulation in the lower body.

Squats: Stand by the side of your seat with your feet shoulder-width apart and mimic sitting down. Just as your butt gets to height of the seat, stand back up and repeat. This exercise will tone and strengthen your lower body.

Forward lunge: Stand in the isle with your chest lifted, chin up and abs contracted. Take a step forward with your left foot. Sink straight down so your front left knee tracks over the top of your shoe, and your back right knee points down toward the floor. You are on your back left toe. Push back to the starting position and repeat, stepping forward with the opposite leg.

Be prepared for exercise when you land.

If you’re in-flight for more than a few hours, you should allow time after landing to do 20-30 minutes of activity to help get you feeling grounded. Here are some tips on how you can be prepared for an active trip once you land.

• Pack your carry-on bag with some workout essentials. Bring or wear tennis shoes so that you can go straight for a walk when arriving. Wearing heels can further put you at risk of having tight calve muscles.
• Bring a resistance band with you. They are lightweight, versatile and will help you to add simple but effective strength moves to your post-travel routine.
• A yoga mat is a great and simple item to keep with you. You can use it for stretching, and it doubles up as an emergency bed to lie on if your flight gets delayed.
  

Get motivated and motivate others around you.

It’s amazing how one active person can inspire those around them to be active. Once you’re up, moving around and doing a few stretches, you can help those sitting close by who are too shy or self-conscious to follow in your footsteps.

All of the little things you do can add up to make your trip more pleasurable when you travel. Moving around increases your endorphins and can help you to feel energized—not to mention that movement can help to alleviate your overall stress.