My Life Moves
Which are the best exercises on a long flight?
Many of you will be traveling soon to visit your loved ones, or to enjoy a well-deserved vacation. Whether you travel by plane, train or car, long journeys sitting down for hours can cause stiffness, headaches, or even worse, life threatening DVT (Deep Vein Thrombosis).
Some airlines are fairly informative about how to stay fit on a long-haul flight, from simple exercises to avoiding alcohol. KLM, for instance, offers good advice dedicated to this subject on their website. However the content is quite dense and it can be a bit impractical. (http://www.klm.com/travel/nl_en/prepare_for_travel/on_board/your_seat_on_board/Copy_of_index.htm).
In preparation for the holidays, Emile has agreed to show us how to stretch sitting on a chair in a small space. This applies not only to flights, but also train journeys and car trips, as long as you are not the one driving!
We recommend you to practice them a couple of times before you leave for your trip, so you remember what to do once you are on your way. You can do them as many times as you like once you are on your passenger seat.
Montserrat & Emile
These are the most important stretches to prevent DVT, so spend some good time doing them and repeat them several times during your journey: stretch your feet backwards and forwards, rotate your ankles at least 6 times times in both directions, twist the ankles, left, right , and move your toes.
2. HAMSTRING STRETCH.
Bring your knee up to your chest and lengthen your spine. Stay for 3 breaths and change to the other leg.
3. HIP & BACK STRETCH.
Place your right ankle over your left leg and drop your upper body forward, slightly pushing the foot and the knee down with your arms. Your head should also be dropped forward toward the legs. Stay for 5 calm breaths and change to the other leg.
4. SITTING TWIST.
Sit slightly forward on the edge of your sit and twist to the right holding to your seat arm or to your own body. It is important that you lengthen your back as you do this. Stay for 3 breaths and twist to the left.
5. ARMS STRETCH.
Simply stretch your arms up as far as you can, opening your chest and lengthening the spine as much as you can. Stay up for 3 breaths and repeat as many times as you like.
6. NECK ROLLS.
Be gentle doing these movements. Rotate your head forward, back and to the sides as you take deep breaths and repeat several times changing direction.
7. CHEST AND ARMS STRECH
Finish off by interlacing your fingers behind your back and pulling your arms back, lengthening your spine and posing your chest.
Hold for 5 breaths, release and repeat if necessary.
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