By Claudia Collins
Overview
Immobility from an airplane flight can cause stress to the body and cause muscle tension, joint pain, stiffness, swelling and more serious complications such as deep vein thrombosis or blood clots in the legs. Deep vein thrombosis, sometimes referred to as DVT, can also lead to the development of a life-threatening pulmonary embolism. Simple exercises can be done while on the airplane to help de-stress the body and might prevent adverse health complications that are associated with long flights.
Ankle Turns and Foot Lifts
Ankle turns are performed by lifting feet off the floor and moving toes in a circle. Follow a pattern of clockwise rotations and then alternate to counterclockwise. Rotate each direction for 15 seconds and repeat if desired. Foot lifts are performed by placing heels on the floor and bringing up toes as high as possible. Place both feet back flat on the floor and then pull up heels while keeping the balls of the feet on the floor.
Knee Lifts and Knee to Chest
Raise your leg with knee bent and tense the thigh muscle and hold for 15 seconds. Repeat this 20 to 30 times on each leg. To perform the knee-to-chest exercise, grasp both hands under the left knee then slowly raise to chest. Hold for 15 to 30 seconds and then repeat with right leg.
Shoulder Rolls and Should Stretch
Raise your shoulders and then move them forward, downward and backward in a smooth circular movement and perform shoulder rolls. Repeat for 30 seconds to 1 minute. To perform a shoulder stretch, grab your left elbow with your right hand and pull your outstretched left arm slowly toward your right shoulder. Hold for 15 to 30 seconds and then change arms.
Neck Rolls
Neck rolls are performed by relaxing shoulders and letting head gently drop to the right shoulder and then to the left shoulder. Tilt your head so that your ear moves toward your shoulder and hold for 15 to 30 seconds. Next, lower your chin to chest while keeping shoulders straight and relaxed and hold for 15 to 30 seconds. Breathe freely throughout the stretches and be careful not to bounce. Tension should be felt during the stretch but not pain.
Stand Up, Stretch and Walk
Though inconvenient and cumbersome, walking around the plane is a great exercise to de-stress your whole body as it relieves stiffness, soreness, swelling and improves circulation. It is important to walk at least every two hours in the aisles. If possible, walking every 15 to 30 minutes is recommended by the American Heart Association for flights longer than three hours.
References
Read more: http://www.livestrong.com/article/404807-5-exercises-to-de-stress-on-long-flights/#ixzz1boEaMWSh
