Inflight Exercises – 7 exercises to do on a flight

Do you experience neck or back discomfort after a long duration of sitting in the
plane? Here are 7 simple exercises for you to make your flight more comfortable.

1. Neck movements

In sitting, bring your head backward and forward with chin tuck in. Then bend your head
towards the left and right shoulder. Finally, turn your head from right to left. Repeat 10 times each.

Neck Exercises Demonstration
2. Shoulder rolls

In sitting, roll your shoulders backward 10 times and repeat it in forward direction.

3.Back Twist

Sitting upright, reach the right arm across the body. Slowly turn the trunk and head as far to the
right.Hold for 20 seconds and turn to the other side. Repeat for 3 times.

4. Ankle pumps

In sitting, move your ankles up and down. Repeat it for 30 times.

5. Heel and toe raises

In standing, first stand on the ball of your feet and tiptoe. When returning to neutral, shift your
weight on to the heel and point your toes up. Repeat 10 times.

6. Back Arch

In standing, place your hands on your pelvis and slowly bend your back backward. Repeat 10 times.

7. Walk

Getting out of the seat for frequent walks will help to prevent dangerous blood clots (deep vein thrombosis). Some of the exercises may not be suitable if you have history of neck or back pain. Hence, please consult your physician or physiotherapist for advice.

Enjoy your flight!

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