Hours spent confined to an aeroplane seat can leave even the hardiest traveller feeling stiff, uncomfortable, and sore. The good news is that targeted, gentle movement upon landing can significantly speed up your recovery. Personal trainer Kelsey Wells has shared with 9Travel the first stretches passengers should do after disembarking to counteract the physical strain of flying.
Why Flying Makes Your Body Ache
Kelsey Wells explains that prolonged stillness causes muscles to "naturally shorten and tighten." The areas most affected are typically the legs, back, and hips, which remain in a bent position for hours and suffer from reduced blood circulation. This leads to that familiar post-flight ache and stiffness.
Her advice is to engage in gentle movements as soon as possible after getting off the plane. "It doesn't need to be intense – just simple, mindful movement that helps you reconnect with your body and feel more like yourself again," says Wells. She emphasises that slow, intentional stretching helps release tight muscles, increase blood flow, and support your body as it resets.
Three Key Stretches for Post-Flight Relief
Kelsey Wells recommends a series of simple stretches designed to target the key areas impacted by long-haul travel. Here are three of the most effective ones to try.
1. The Cat-Cow Stretch
This movement is excellent for relieving upper-body stiffness and promoting blood flow in the back and shoulders. Start on all fours with your hands aligned directly under your shoulders. As you breathe in, drop your belly towards the floor and lift your head to look upwards – this is the 'cow' position. Then, exhale as you arch your back towards the ceiling and tuck your chin to your chest – the 'cat' position. Repeat this slow sequence several times to release tension from your neck down to your lower spine.
2. The Chest Opener Stretch
To undo the hunched posture from sitting, try this chest opener. Stand upright and interlock your fingers behind your back. Gently lift your chest upwards while pushing your shoulders back. Remember to breathe deeply and keep your ribs down. Hold this stretch for around 30 seconds to feel a release across the front of your shoulders and chest.
3. The Hip Flexor Stretch
This gentle movement targets the lower back and hip areas, which bear the brunt of prolonged sitting. Kneel on the floor and step one foot forward into a lunge position, ensuring your front leg is at a 90-degree angle. Slowly lower your hips forward, pushing your pelvis gently towards the floor. You should feel a stretch along the front of the hip of your back leg. Hold the position for 20 to 30 seconds, then repeat on the other side.
Making Recovery a Priority
Incorporating these straightforward stretches into your post-travel routine can make a world of difference. The key is to be mindful and gentle, allowing your body to gradually readjust after being stationary. By prioritising this brief moment of movement, you can combat muscle discomfort, enhance circulation, and step off your next long-haul flight feeling more like yourself, sooner.
