How to Stay Comfortable on Long Flights: 6 In-Seat Exercises for Sore Muscles

Long flights can be uncomfortable, especially when you’re sitting for hours with limited space to move around. Prolonged sitting can lead to stiffness, soreness, and even circulation issues like swelling or deep vein thrombosis (DVT). The good news is that you don’t have to stand up to keep your body active.

With simple in-seat exercises, you can keep your blood flowing, reduce stiffness, and arrive at your destination feeling more comfortable. Here are six easy exercises you can do right in your seat.

Also read: Airplane Travel Side Effects: What Happens to Your Body at 30,000 Feet

1. Ankle rotations

Ankle rotations help to loosen stiff joints and improve circulation in your legs.

How to do it:

• Sit up straight with your feet flat on the floor.
• Lift one foot slightly off the ground.
• Slowly rotate your ankle in a circular motion, first clockwise and then counterclockwise.
• Do this for about 10 rotations in each direction, then switch to the other foot.

2. Foot pumps

This simple movement stimulates blood flow in your lower legs and prevents swelling.

How to do it:

• Keep your heels on the floor and lift your toes as high as possible.
• Hold for a few seconds, then lower your toes back down.
• Next, keep your toes on the floor and lift your heels up.
• Alternate between lifting your toes and heels for about 30 seconds.

3. Knee lifts

Knee lifts help engage your core muscles and improve blood circulation in your legs.

How to do it:

• Sit with your back straight against the seat.
• Lift one knee towards your chest as high as possible without straining.
• Hold for a couple of seconds, then lower it back down.
• Repeat with the other leg.
• Do 10-15 lifts per leg.

4. Seated marches

This exercise keeps your legs active and prevents stiffness in your hips and knees.

How to do it:

• Sit with both feet flat on the floor.
• Lift one foot slightly off the ground as if you’re marching in place.
• Lower it back down and repeat with the other foot.
• Continue alternating legs at a steady pace for about 30 seconds.

5. Glute clenches

Long flights can result in soreness due to the prolonged sitting. However, it may be inconvenient to constantly move around on the flight. This exercise will help alleviate the soreness you feel while being discreet, without needing to draw too much attention and cause unwanted inconvenience to those around you!

How to do it:

• Squeeze glutes tightly and hold for a few seconds before releasing.
• Repeat this exercise in timed intervals to engage your glute muscles.

6. Seated forward bend

For a good stretch to engage your full body, this exercise is excellent for relieving tension by stretching your hamstrings and encouraging blood flow in your legs.

How to do it:

• Sit up straight with your feet flat on the floor.
• Hinge forward from your hips and reach towards your toes. Make sure it is a comfortable stretch.
• Slowly roll back up, starting from your lower back and moving upward gradually. Try to feel each vertebra gently stack back into place one by one.
• Repeat this exercise a few times.

Also read: Travel Beauty Hacks: 5 Skincare Tips for Your Next Long-Haul Flight

These in-seat exercises are simple yet effective in preventing soreness and improving circulation on long flights. Try incorporating them every hour to keep your body feeling fresh and comfortable. Staying hydrated and moving as much as possible will also help you have a more pleasant journey. Safe travels!