The Best Stretches To Do Before And During A Flight

We all know the feeling of being cramped on a flight and can’t wait to escape to stretch. Stretch Studio at Sydney Airport has shared some stretches you can do before and during a flight to ensure you enjoy your holiday and not feel stiff during your flight.

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We all know flying long haul can leave us feeling stressed and stiff but stretching before and after your flight can help you feel calm and comfortable, ready to explore your fabulous holiday destination.

Stretching your hips, glutes and hamstrings pre-flight can help prevent stiffness and lower back pain, making your journey more enjoyable. Try these five stretches to help loosen up the lower body:

1. Figure 4 stretch

Stretching the glutes and hamstrings. Whilst seated, cross one ankle over the opposite knee, making a figure 4 with the legs. Keeping the back straight, lean forward, hinging at the hips. Hold for 60 seconds and repeat on the opposite leg.

2. Hamstring stretch

With one leg extended, hinge forward at the hips, keeping the spine straight. Hold for 60 seconds and repeat on the opposite side

3. Hip flexor lunge

Move into a lunge position with the back knee on the floor. Lean forward, keeping your pelvis tucked. Lift the chest arms above the body. Hold for 30 seconds and repeat on the other side.

4. Knee to chest stretch

Stretching the lower back. Lying on your back, bring your knees to your chest and pull them gently towards you with your hands. Rocking side to side can also help massage the lower back whilst stretching it.

5. Child pose

Stretching hips, lower back and lateral muscles. Hold for 60 seconds

During flight

The best way to avoid a sore back during your flight is to maintain good posture. Try to sit up tall with a straight spine and avoid allowing your shoulders to slouch forward.

The best thing you can do mid-flight is to get up and take a walk around the plane every one-two hours.

1. Seated chest stretch

Interlace your hands behind your head and open the chest by pulling your elbows back. Leaning backwards will help intensify the stretch.

2. Side body stretch

Lengthen up through the spine and extent your arms above your hand, interlacing your hands. Lean over to one side, lengthening out the side of your body. Hold this position for 30 seconds and then repeat on the other side.

3. Seated spinal twist

Sitting down in your chair, turn your torso to one side and place your hand on the outside of the opposite leg. Hold this position for 30 seconds and then repeat on the other side.

4. Bending forward

Bend forward, letting your torso fall heavy over your thighs down towards the floor. Stay in this position for 45-60 seconds and sway from side to side.

5. Shrug and roll

Pull your shoulders up towards your ears, hold for a few seconds and then let them drop to a relaxed position. Repeat this movement a few times. Another stretch you can try is rolling your shoulders in both directions.


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