The holidays are fast approaching. And the added stress of travel is among us. Airport crowds and flight delays are just the tip of the iceberg. Once you’re on the flight, remaining seated for an extended period of time isn’t only uncomfortable, but also a health risk. Lack of movement causes a lack of blood flow. Lack of blood flow can cause deep vein thrombosis (DVT). DVT is a blood clot that can get loose and be potentially life threatening if it moves to the lungs or heart. Making a point to move while on the plane can help with circulation and prevent DVT. (And also help with discomfort.)
Airplane Seat Exercises
Roll - Roll your shoulders back for 10 seconds and repeat 3-4 times.
Shrug – Shrug your shoulders up to your ears and back down holding for 1-2 seconds with each shrug.
Tilt – Tilt your head to one side and hold while bringing your opposite shoulder down. Hold for at least 10 seconds. Repeat on opposite side.
Rows- Pull your shoulders back and down and sit tall with a neutral spine. Extend your elbows forward and pull your shoulders back, bending your elbows each time you pull back.
Fold – Keep a neutral spine and lean forward with your chest. Try and touch your chest to the tops of your thighs. Hold for at least 10 seconds.
Twist – Twist slowly from side to side maintaining a long, neutral spine. Slowly turn from right to left and hold for at least 2 seconds with each twist.
Punches – Create a fist with both hands. Slowly alternate punching forward and up for 10-20 reps.
Curls – Keep your arms tucked by your sides. Face your palms up, create a fist, and bend the elbows. If you want additional weight, use a water bottle or phone.
Breath – Inhale expanding your stomach and hold for 2-3 seconds. Exhale bringing your bellybutton in and hold for 2-3 seconds repeat.
Obliques – Sitting straight, maintain a neutral spine and bring your naval in. Lean to the right side using your obliques (side abs) repeat ten times then do the same for left side. Avoid moving your neck when you lean.
Squeeze- Make a fist and place it between your thighs then squeeze your thighs against your fist. Hold for 2-5 seconds. Repeat.
Marches – Slowly bring up one thigh at a time. Alternating. When you bring one leg up, extend the knee slightly and point the toe. Bring foot back in and repeat on the other side.
Squeeze – Squeeze your glutes together and hold. Repeat.
Kick back – Point your toes and bring both feet back towards your seat as close as you can. Engaging your glutes, bring your toes back a little further. This is a small-micro movement.
Raises – Bring your heels up keeping the balls of your feet on the ground. Bring your heels back down. Repeat for 12-20 reps.
Flexes – Flex your toes towards your nose keeping your heels on the ground. Slowly bring them back down and repeat for 12-20 reps.