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10 In-Flight Exercises To Prevent Your Legs From Clotting

The easiest and least awkward exercises you can do while in a flight.

For many, flying is rather exciting, especially when you're on your way to sun yourself in an exotic destination. However, it also means sitting for long periods of time, meaning it's important to stay active on a plane, even when you're desperate to lie back and binge-watch films.

In order to prevent poor blood circulation that causes blood clots to form, here are the easiest in-flight exercises you can do without looking too weird: 

 

1. Neck Rolls

While sitting in your seat, slowly drop your chin to your chest. Rotate your head five timesin a counterclockwise motion. Then repeat in the opposite direction. For an additional neck stretch, place your left hand on the top of your head and gently pull to the left. Repeat on the right side.

 

 

2. Shoulder Rolls

Sit in a relaxed position with your arms at your side. Slowly roll your shoulders forward five times. Reverse the motion and repeat five additional times.

 

3. Shoulder Stretch

While standing in the aisle, interlace your fingers behind your back. Bend forward slightly and lift your arms up as high as you can. Repeat five times.

 

4. Forward Bends

For this exercise, choose a time when the seatbelt sign is off so you can remove your belt. While sitting, suck your stomach in as far as it will go. Lean forward slowly and extend your arms all the way to the floor. Slowly roll back up to a sitting position. Repeat five times.

 

5. Calf Raises

Place your legs at a 90-degree angle while sitting in your seat. Raise your heels off the floor until you are on the tips of your toes. For added resistance, do this same exercise while standing and holding on to the bulkhead or two seats. Repeat 10 times.

 

6. Toe Raises

This is the opposite of calf raises. Keep your heels on the floor and raise your toes as high as possible. For added range of motion, remove your shoes.

 

7. Ankle Rolls

While sitting, lift your feet off the ground. Rotate your feet at the ankles in a counterclockwise motion. Repeat 10 times, then reverse the direction.

 

8. Quad Stretches

While standing and holding on to a seat with your right hand, bend your left knee, grab your ankle and pull it up behind your back. Do this gently so you don’t overstretch your quadriceps muscle. Reverse the position and repeat with your right leg.

 

9. Squeeze your bum

All you have to do is contract the muscles in your bottom while sitting. Hold the contracted muscle for 5 seconds and repeat this movement ten times. 

 

10. Walking

When the seatbelt sign is off, take the opportunity to walk around the cabin every few hours at a minimum. This will ensure that your blood circulates normally and prevent your legs from clotting!

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