Spending a long time sitting in a cramped airplane chair can cause pain and discomfort, and potentially lead to a serious condition known as deep vein thrombosis, according to the National Institutes of Health. Make sure your body is moving and getting proper blood flow on a long flight.
Neck Rolls
Due to the cramped quarters of an airline cabin, your neck and upper back can tighten up in a hurry. Neck rolls are an efficient and quick way to relax your muscles and get the blood flowing to your brain and head. Sit with your back against the seat and bend your head forward so your chin hits your chest. Arch your upper back to stretch out the muscles in your upper back, then roll your head clockwise slowly, stretching out the muscles in your neck on the opposite side of the direction you're rolling. Do a full rotation of the head, then reverse the rotation until your chin is back on your chest, then hold that position for five seconds.
Arm Stretches
Stretching your arms can seem like a difficult task with people sitting so close, but there is a way to do it without disturbing your neighbor. Extend your right arm out in front of you, palm up. Grasp the fingers of your extended hand with your left hand and pull your hand back and down while lifting up your right arm. This will stretch out not only your forearm and bicep, but also your shoulder. Hold this stretch for 10 seconds or until your muscle starts to ache slightly. Repeat the stretch for your other arm.
Leg Exercises
Tired legs can make a long flight torture, so you'll want to have some easy exercises on hand to wake up your lower extremities. Take both hands and make fists and place them on the outside of your knees, with your feet flat on the floor. Use your leg muscles to push against your fists, and use your arm muscles to prevent your legs from moving outward. Hold the stretch for five seconds, pushing as hard as you can with your leg muscles. Relax, then move your fists to the inside of your knees and repeat, this time trying to push your legs together while creating resistance with your arms. The resistance will flex the muscles and tendons in your legs and help improve blood flow.
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