Best stretches to stay comfortable on long flight

Long-haul flights often leave travellers with stiff muscles, sore joints and sluggish circulation. Spending hours in a cramped seat can tighten the neck, shoulders, hips and legs, making it difficult to feel comfortable both during the journey and after landing.

According to physical therapist RikkiLynn Shields Hannigan, PT, DPT, CLT, incorporating gentle stretches and brief periods of movement throughout your flight can help ease muscle tension, improve blood flow and reduce post-flight discomfort.

Ease neck tension with a simple side stretch

One of the first areas to become tight on a flight is the neck, especially if you've been reading, using your phone or sleeping in an awkward position.

While sitting upright, slowly tilt your head so one ear moves towards the corresponding shoulder until you feel a gentle stretch along the opposite side of your neck. Hold the position for 30 to 60 seconds before repeating on the other side.

Loosen stiff shoulders

Remaining seated for long periods can cause tension across the shoulders and upper back.

Sit tall and slowly roll both shoulders backwards in large circles 10 times before reversing the movement. Repeat for up to three sets to encourage mobility and improve circulation.

Open your chest

Hours of sitting can encourage a rounded posture, placing extra strain on the upper back while tightening the chest muscles.

Clasp your hands behind your lower back, gently draw your shoulder blades together and lift your chest slightly. Hold the stretch for 30 to 60 seconds while breathing slowly.

Stretch tight hips

Hip muscles remain flexed throughout most flights, which can leave them feeling stiff after landing.

Sit near the edge of your seat and place one ankle across the opposite thigh. Keeping your back straight, lean forward slowly until you feel a comfortable stretch through the hip. Hold for up to one minute before changing sides.

If this position feels uncomfortable, gently pull one knee towards your chest instead.

Relieve hamstring tightness

The muscles along the back of the thighs can also tighten after prolonged sitting.

Extend one leg in front of you with the heel resting on the floor and your toes pointing upward. Keeping your spine straight, hinge forward from your hips until you feel a stretch along the back of your thigh. Hold for 30 to 60 seconds before switching legs.

Stretch your calves whenever possible

If the seatbelt sign is off and it's safe to move around the cabin, take advantage of the opportunity to stretch your calves.

Stand in an open area, step one foot behind you and keep the back heel flat on the floor. Bend the front knee slightly while leaning forward until you feel the stretch in your calf. Repeat on both legs.

Keep your ankles moving

Simple ankle movements are among the easiest exercises to perform during a flight and can help support healthy circulation in the lower legs.

Alternate between pointing your toes away from you and pulling them back towards your shins several times. Follow this by rotating each ankle in slow circles in both directions.

Reduce back stiffness with gentle twists

Your middle and lower back can become stiff after sitting for hours in the same position.

Sit upright and place one hand on the armrest or seat beside you. Slowly rotate your upper body towards that side while keeping your hips facing forward. Pause for a few breaths before repeating on the opposite side.

Walk around the cabin

Stretching alone isn't always enough. Standing up and walking along the aisle every one to two hours helps break up long periods of sitting, supports circulation and reduces joint stiffness.

Even a brief walk can make a noticeable difference in how your body feels during and after your flight.

How often should you stretch on a flight?

There is no strict schedule, but experts recommend moving at least once every one to two hours during longer journeys. Rather than waiting until discomfort develops, incorporating short stretching sessions throughout your flight may help prevent stiffness before it starts.