Extended durations on cramped, uncomfortable seats for hours can cause your body to become stiff and sore. These discrete simple stretches and exercises can help travellers reach their destination pain-free, while encouraging blood circulation throughout the body.
Seated Spinal Twists – Sitting tall, grab onto the arm rests of your seat and twist your torso from one side to the other.
Neck Rolls – slowly twist your neck from side to side, and up and down. Then bring your left ear to your left shoulder, and repeat on the other side. Finally, tuck your chin down to your chest and repeat the steps until you feel the tension release from your neck.
Shoulder Rolls – sit in a relaxed position with your arms by your sides. Roll your shoulders both forward and backwards.
Ankle Circles – lift your feet off the ground and roll your ankles in a circle.
Calf Raises – stand with your feet a couple inches apart and raise your heels so you’re on your toes. Hold this position for a few seconds before lowering back down. You should focus on stretching out your calves.
Quad Stretches – In a standing position, bend your knee, grab your ankle and pull it behind your back.
Pec Stretch – place your hand on a wall with your elbow at chest height. Rotate your body away to stretch out your shoulder. Repeat on the other side.
In addition to these stretches, don’t forget to take the opportunity to walk around every few hours to get your blood circulating throughout your body.
If you have any pain during exercises, or are unsure about what you are doing, please consult your local physiotherapist before continuing.