Inflight Exercises – 7 exercises to do on a flight

September 5, 2009, Lenia Teo, Physiotherapist

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
2. Shoulder rolls In sitting, roll your shoulders backward 10 times and repeat it in forward direction.	Shoulder Rolls
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.	Back Twist
4. Ankle pumps In sitting, move your ankles up and down. Repeat it for 30 times.	Ankle Pumps
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.	Heel and Toe Raises
6. Back Arch In standing, place your hands on your pelvis and slowly bend your back backward. Repeat 10 times.	Back Arch
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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Right_Side_Backpain

Yep! I was agreed, I'll keep in touch to your blog.

Neck Exercises

Great recommendations when traveling.

Orlando Hotels

This is good information i really appreciate this blog. I hope i can ask LastMinuteTravel for this kind of reading materials, maybe they have some print outs of this exercise so the person next to me wont find me weird when i do this exercise , maybe i can show the stranger the pictures of the exercises (lol)