In-Flight Stretches to Reduce Discomfort while Traveling

While vacations are the stuff of dreams, getting to your desired location can be a nightmare, especially if you are stuck on a long-haul flight in a cramped seat. Stretching on airplanes can be a challenge, but there are a number of moves you can do mid-flight without disturbing your fellow sufferers — err, travelers.


On your next trip, hold each one of these stretches recommended by our chiropractor in Vancouver WA for 30 to 60 seconds and repeat as needed until you land.

The Knee to Chest

With your tray in an upright, locked position, sit tall in your seat. Slowly draw one knee in towards your chest using both hands, hold the position and release. Do the same with your other knee.

Knee to Opposite Shoulder

Start in the same sitting tall position as the last stretch, then slowly raise your left knee to your right shoulder. Wrap your right arm around the knee to hold it tightly in place. You’ll feel the stretch on the outside of your left hip. Hold for a few seconds, then release and repeat with your other knee.

Seated Stretch 3

While sitting, bring your right ankle on top of your left knee. Apply pressure to the ankle and calf area with your hands to stretch out the hips. Sit as tall as you can while doing this stretch. Hold for a few seconds, then repeat on the other side.

Standing Stretch

When the seatbelt light goes off and the attendants finish serving a snack, take the opportunity to stand and stretch a bit. As you stand, reach up as high as you can overhead, then lean slowly from side to side. This stretch works your midsection.

Toe Touches

If room allows, slowly bend over in the aisle like you are trying to tie your shoes. Your back may remain flat or rounded — whichever is more comfortable. Use this move to stretch your hamstrings and lower back.

Seated Spine Twist

When sitting, place your left hand on the outside of your right knee. Pull gently on the knee while rotating your torso to the right. Repeat on the other side to give your back a nice stretch.

Keep your fellow passengers in mind while performing these stretches, and follow the rules laid out by your flight attendants. Bon voyage from Forgey Chiropractic!

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