Exercises for Long-Haul Flights

Start out by sitting up straight. With both heels on the ground, point your toes to the ceiling and stretch for 15 seconds. Rock your feet forward lifting your heels up in an opposite motion with your toes pointed touching the ground. Hold for 15 seconds.

Rotating Ankles

While seated, stretch your feet out in front of you. Move your toes around in circles so that your ankles rotate. Repeat in the opposite direction.

Knee Pulls

With your chest forward slightly, pull one knee into your chest and hold for 15 seconds. Release and pull your other knee into your chest for another 15 seconds. Feel the stretch in your hamstrings.

Leg Lifts

Stretch both legs out in front of you. Point your toes as you lift them as high as you can without hitting the chair in front of you. Then flex your heels as you lower them back down.

Seated Forward Fold

With both feet flat on the floor, pull your abdomen in. Slowly bend forward as you walk your fingers down to your ankles, feet, or toes. Hold for 15 seconds and then relax back in the sitting position.

Abs and Glutes

Contract your abdominal muscles and hold for 20-30 seconds. Release. Repeat with the glutes (sitting muscles–feels oh so good after you have been using them).

Stretch on the Way to the Bathroom

One of the best times to get some movement in your muscles is when you are free to move about the cabin. This could be just for the purpose of getting some out-of-your-seat time or on your way to the bathroom. If you can, get ahold of your ankle and pull it behind you to get some stretch on the front of your thigh. Do this on both sides. It is possible to do it while you are walking. Another good one to do while you are standing is to touch your toes. Finally, you can do a simple calf stretch while holding onto the back of an empty seat or bulkhead and rocking your heels up and down.