Introduction

Travelling by airplane can be extremely uncomfortable, regardless of the length of the trip. No matter whether you typically experience low back pain or not, your muscles may become tense and joints stiff from the hours of sitting in the same position. Such fatigue and discomfort can be avoided by following these simple exercises.

Exercises

Seated Flexion

Sit at the edge of your chair with feet shoulder-width apart, and bend forward grabbing your heels while gently pulling down to stretch back. Hold this stretch for 15 seconds, and repeat 3 times. Then with both hands, grab your left foot and perform the same stretch with your body slightly rotated to the left. Hold this for 15 seconds, and repeat 3 times. Now switch to your right foot and perform the same stretch rotating right, hold it for 15 seconds, and repeat it 3 times.

Knee to Chest

Sitting tall, with both hands grab one knee and pull it up toward your chest as high as you can, and hold it for 15 seconds. Switch knees and perform the same motion. Repeat both sides, performing 3 stretches for each leg.

Crossed Leg Stretch

Cross one leg over the other, place your hands around your knee and gently pull up your leg, stretching the muscles in buttocks and hip. Hold for15 seconds and repeat 3 times for both legs.

Back Extension

Reach overhead and grab the headrest, and pull up to extend your back. Hold for 15 seconds and repeat 3 times.

Lateral Trunk Stretch

Raise one arm overhead and lean toward the opposite side, thus stretching out the raised side. Ex: raise your right arm overhead and lean left to stretch your right trunk. Hold for 15 seconds and repeat 3 times for both sides.

Pelvic Tilts

Push your back flat against the seat while rolling your pelvis backward, and hold for 15 seconds. Now roll your pelvis forward, and hold for 15 seconds and repeat 3 times.

Torso Twist

Grab the seat to the right with your left hand and pull to stretch torso, and hold 15 seconds. Grab the seat to your left with your right hand and pull to stretch, hold for 15 seconds.

Hamstring Stretch

Extend one leg in front of you, and gently slide your hand down the leg as far as it can go until you feel a stretch in the back of your leg. Hold for 15 seconds and repeat 3 times. Follow with stretching the opposite leg.

Helpful Tips for Healthy Travel

• Use a lumbar roll, towel roll, or even a rolled up magazine and place it behind the low back to help place the spine in correct posture.
• Dress comfortably - dress in loose layers that will enable you to remove layers if the cabin is warm or add clothes to ward off the chill of air conditioning.
• Get up once every hour to walk around the cabin--go to the restroom or walk up and the down aisle in order to prevent your muscles and joints from stiffening, and also to maintain adequate blood circulation to the legs.
• Exit rows and rows behind partitions provide more legroom and allow greater body movements.