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When you have little room to move and stretch on the plane,
physical therapists advise doing some simple, seated exercises to keep the blood
flowing, the joints mobile, and the muscles relaxed while en route.
Heel Raises – Sit with feet flat on the floor, about
hip-width apart. Lift heels so that only toes and the balls of the feet
are on the floor. Hold for 5-10 seconds and lower feet back to the
ground. Repeat 10 times.
Toe Lifts – Sit with feet flat on the floor, about
hip-width apart. Lift toes and balls of the feet so that only the heels
are on the floor. Hold for 5-10 seconds and lower feet back to the
ground. Repeat 10 times.
Ankle Circles – While sitting, lift right leg slightly
off the ground and rotate the foot clockwise, making a circle in the
air. Do this 15 times clockwise, then 15 times counterclockwise. Repeat
with left leg and foot. Alternatively, trace the letters of the alphabet
in the air with the right, and then the left, foot.
Overhead Stretches – Stand and reach arms straight up and
stretch. Slowly lean to the left, then right, bending at the waist.
Repeat this action five times to each side, holding each for 5-10
seconds. If you are unable to stand and stretch, then reach arms
straight up while seated. If you have room, slowly stretch to each side
as well.
Back Twists – While sitting, reach the right arm across
the body and grab the left armrest. Slowly turn the torso and head as
far to the left as is comfortable. Hold for 5-10 seconds, repeat five
times, and then switch sides.
Curl Downs – While sitting, pull stomach and chin in
and gently curl trunk down very slowly, reaching hands to the floor.
Hold for 5-10 seconds then uncurl slowly back up. Repeat five times.
Toe-Heel Walk – When walking down the aisle of the plane, walk on your
toes one way and then return to your seat by walking on your heels.
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