Traveling on a cross-country flight can wreak havoc on your body. From the cramped quarters to the change in time zones, you may feel like a zombie when you step off your flight. But there are certain exercises you can do in flight to help reduce the effects of jet lag, and to help you get on with your business once you're out of the airport.
Shoulder Shrugs
Due to the small spaces of airline cabins and the effects of jet lag, your neck and shoulders can tend to feel cramped and stiff during a long flight. To help combat this, try regular shoulder shrugs, a perfect exercise that won't bother your neighbors. Sit with your back straight and your arms at your sides and hands flat on your lap. Bring your shoulders up without moving your arms, and push them back and down slowly. Stick out your chest and your chin to help stretch out your upper back. Bring your shoulders up and move them forward, pushing your upper back out. Repeat this process 5 to 10 times per set several times during your flight.
Neck Roll
Another effective exercise to help get blood flowing to your head is the neck roll. With your back straight and your hands at your side, slowly tilt your neck as far to the right as possible. Slowly roll your neck back, then to the left and finally forward, so your chin is resting on your chest. Focus on stretching out the muscles in your neck. It may be effective to perform the shoulder shrugs and neck roll at the same time.
Hamstring Stretch
This stretch focuses on your legs, which can suffer from fatigue due to lack of space on a plane. With both feet flat on the floor, extend your right leg as far as you can, with your heel touching the floor and toes pointing up. Keep your left leg bent, then lean forward in your seat to stretch your right hamstring. When you feel a comfortable stretch, hold for 10 to 12 seconds, then sit back up and repeat for the other leg.
Toe Raises
Another effective stretch that works your calves and lower leg muscles, toe raises can be done at any time during your flight. Sit with your feet flat on the floor and your back straight. Slowly raise your toes off the floor while keeping your heels to the floor. Lift your toes as high as you can and hold for 10 to 12 seconds, then return them to the floor. Repeat as often as necessary during your flight.
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