The pain and stiff joints in the body are feeling too familiar after a long flight. Several aspects of sitting in a plane seat contribute to the general pain, according to Ashley Kumar, a physical therapist at Palm Health in St. Louis. The most common cause is a decrease in blood circulation due to the knees and hips being “tightened.”
“The lack of movement and the compression of the venous system make it difficult for blood to return to the heart whenever you are sitting in these positions,” Kumar explains. “And you can get a pool of (blood) in your feet, which can reduce circulation and cause pain and fatigue.”
Being in a long-term sitting position “has become shorter and more bloated and not moving, so the joints are not lubricated,” says Kumar. “Beep forward, poor posture, unsupported lumbar areas, forward head posture — all of which can contribute to the stiffness you feel.” Kumar also points out that dehydration from the low humidity of the cabin and the stress of navigating the airport can exacerbate your discomfort by the time you disappear.
These factors can make you feel stiff, especially after long distance flights. Ultimately, the best way to combat stiffness is ideally to roam the cabin every hour or two.
But if you’re trapped in your seat, here are five stretches Kumar recommends during any flight. Pass them every hour.
Hamstring/calf stretch
1. Sit with your back straight.
2. Stretch one leg.
3. Reach out and pull your toes towards your nose.
4. Repeat with the other leg.
Tip from Kumar: “Instead of bending from your spine, bend and touch your toes. Put the trunk upright, then move forward on your hips. That will really help you stretch your hamstrings out really well.”
Spinal twist
1. Rotate the torso to one side and cross the legs.
2. Place your opposite hand (e.g., the right hand if it is twisted to the left) on the armrest and pull it deep into the stretch.
Tip from Kumar: “It’s not just passively spinning. You want to actively push into that end range.”
Top Trap Stretch
1. Gently tilt your head to one side.
2. Turn your ears towards your shoulders.
3. Easily hold stretch.
4. Repeat on the other side.
Tip from Kumar: “Use your hands to gently pull your head down even more for a deeper stretch.”
Jink tuck
1. Sit straight on your back and slowly stretch your chin forward, as if imitating a turtle stretching its neck.
2. Keep your movement straight, not facing downward towards your chest.
3. Gently pull your chin back.
4. Lightly push the back of your head into the seat to add resistance.
Tip from Kumar: “Press your chin forward and then return it directly to your throat. It will help to lengthen the back of your neck muscles and the back of the thoracic vertebrae.”
Neck rotation
1. Slowly turn your head towards one side.
2. Repeat on the other side.
3. Continue alternately to release tension in the neck and shoulders.
Tip from Kumar: To strengthen your stretch, “Take your hands and put your head under a little more pressure.”
