Dreading flying? How to do a fitness workout on the plane in 4 steps

Here are some simple stretches to help increase circulation and even relieve any anxiety you may experience during your flight. (Shutterstock)

For many of us, sitting on a plane for many of us for long hours can often be uncomfortable and cause muscle stiffness.

Here are some simple stretches to help increase circulation and even relieve any anxiety you may experience during your flight.

1. Belly Breathing
Feelings of anxiety can easily melt away by releasing an excess of built-up stress. Applying a belly breathing pattern can keep your mind anchored on the exercise and relaxes you while you are seated.

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• Sit up straight to maintain a good posture
• Close your eyes and have your arms rested beside you
• Inhale and focus on sending all the breath to your belly
• Exhale and pay attention to the breath leaving the body and your belly deflating
• Work your way towards breathing in and out for a count of 4-6 seconds
• Be mindful that your chest and shoulders are not lifting while you inhale.

2. Standing Chest Stretch
Applying this stretch helps open-up the upper body, which can often feel stiff from sitting in a slouched position. This exercise can also relieve stiffness around the shoulders.

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• Stand in front of a wall
• Place one palm on the wall at shoulder height
• Slowly rotate your body away from the wall until you feel enough of a stretch across your chest
• Breathe deeply while stretching
• Hold for 15-30 seconds and repeat on the other arm

3. Standing Forward Bend
Forward bends lengthen your spine and stretch out the hamstrings.

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• Stand with your feet hip-distance apart
• Slowly bend forward and bring your chest down towards your legs
• Reach down as far as you feel comfortable
• Try not to lock out your knees
• Let your arms hang down, placing one hand onto each elbow
• Hold for 15-30 seconds and repeat two more sets if required.

4. Thigh Stretch
Stretching your quadriceps (front of the thigh).

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• Place a hand on the wall
• Lift your right foot off the floor and bend your knee so your lower leg is behind your body.
• Carefully hold your right ankle with your right hand and pull straight up until your heel is by your derriere.
• Hold for 15-30 seconds and repeat on the other arm.
 

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Last Update: Wednesday, 20 May 2020 KSA 09:50 - GMT 06:50
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