The following flight tips or exercises are intended to provide a safe way of stretching and enjoying movement of certain muscle groups which may otherwise tense up as a result of long hours of sitting. The exercises should be effective in increasing blood flow in the body and in massaging the muscles.
We recommend doing these exercises for about three or four minutes each hour, and from time to time it is recommended to stand up and walk up and down the aisles.
Each exercise should be performed with minimum disturbance to other passengers. AVOID ANY EXERCISE that causes you pain or that you cannot perform easily.
Lift your feet from the floor. Outline a circle with your toe tips, moving one foot clockwise and the other counterclockwise. Switch directions. Twirl in each direction for 15 seconds. Repeat as many times as you like.
The movement is done in three stages:
- Begin with both feet on the floor, raising them as high as you can.
- Place both feet flat on the floor.
- Raise your heels high, keeping the toes on the floor.
Perform these three stages in a continuous movement at intervals of 30 seconds
Raise your leg with knee bent, contracting the thigh muscle (quadriceps). Switch legs. Repeat 20 to 30 times for each leg.
With shoulders relaxed, lower your ear to your shoulder and gently move your neck forward and backward, holding each position for five seconds. Repeat the exercise 5 times.
Knee to chest
Bend forward slightly. Wrap your hands around your left knee and hug it to your chest. Hold the contracted position for 15 seconds. Still holding your knee with your hands, lower it slowly. Switch knees. Repeat the exercise 10 times.
With both feet on the floor and belly contracted inward, slowly bend forward and move your hands downward, advancing towards your feet in the direction of your ankles. Hold this stretched position for 15 seconds and slowly return to an erect sitting position.
Arch your shoulders forward and then upward and downward in gentle circular movements.
Please note that the information provided here is general and is not intended to replace consultation with a certified doctor.