Stretches, Hydration & Circulation Tips for a Comfortable Journey
After spending nine hours in the air on my way back from the motherland, I was reminded how much our bodies dislike being still for so long. With the holiday season coming up, many of you may be gearing up for even longer trips to Europe or America.
As we all know, your body loves to move (motion is lotion!). Long flights can really test our joints and muscles, here are a few simple ways to make the journey easier and kinder to your body.
1. Move Regularly
The golden rule: don’t sit still for the entire flight. Try to get up every hour or two to walk up and down the aisle, or stand and stretch near the galley. Even a few minutes of movement helps increase circulation, prevents stiffness, and reduces your risk of Deep Vein Thrombosis (DVT).
If you can’t get up easily, try:
- Foot pumps: Flex your feet back and forth 20 times every hour.
- Ankle circles: 20 slow circles in each direction.
- Seated shoulder rolls: Great for easing upper back and neck tension.
2. Stay Hydrated
Drink plenty of water before and during your flight, as cabin air is very dry. Sipping regularly helps to keep your joints and spinal discs hydrated, hence reducing stiffness and spinal compression. Additionally you’ll have to get up more often for a bathroom trip. Try to minimise caffeine, alcohol and soft drinks, as they tend to dehydrate you.
3. Support Your Spine and Neck
A good travel pillow can make a world of difference, especially if you’re trying to sleep upright.
- Neck (cervical) pillows: Choose one that supports the natural curve of your neck. Avoid those blown up ones or are bulky or too flat.
- Lumbar support: If you have lower back issues, consider a small lumbar pillow to help maintain the natural curve in your lower back.
- Warm socks: Keeping your feet warm helps your muscles relax.
4. Stretch It Out
Tight and fatigued muscles love to be stretched! Every 30–60 minutes, do a few easy neck movements:
- Look over each shoulder 3–5 times.
- Look up and down 3–5 times.
- Tilt your head side to side 3–5 times.
You can also add in some simple seated or standing stretches every hour:
- Seated glute stretch
- Calf stretch
- Hamstring stretch
- Lower back stretch
After the flight, continue with a few more stretches and go for a walk to get your blood flowing again.
If you have ongoing neck, back, or joint issues that make long flights difficult, it’s worth checking in with our physios before your next trip. We can provide individualised strategies and stretches tailored to your needs, so you can arrive at your destination feeling your best.
Happy travels! ✈️