The Simple Exercises We Should All Be Doing on a Long-Haul Flight, According to Pilates Instructors

Ah, the long-haul flight. The one that brings the promise of far-flung destinations and, if you’re anything like me, a stiff back and sore neck. Indeed, even for the most intrepid travelers, sitting in one place for over nine hours is far from optimal for the body—no matter which class your ticket is. But a little movement can go a long way, and there are some simple steps we can all take to improve our chances of arriving at our destination in one (malleable) piece. Through a series of gentle exercises—simple enough to perform from the comfort of the plane seat—our muscles can get just enough movement to prevent pain upon landing. But which moves should you be practicing that won’t disturb the people next to you? We spoke to Pilates instructors to find out…

Why Pilates?

Pilates is a low-impact conditioning method that was invented in the 1920s by Joseph Pilates to help World War I soldiers recover physically. The conscious movements, which build strength and improve flexibility, can be done in small spaces and even seated, making them ideal for long-haul travel. Making a few targeted movements during a flight can help “reduce stiffness, make you feel more comfortable when you arrive, and combat puffiness by helping with overall circulation,” says Jessie Seleio, Stott Pilates instructor at Real Pilates. Though you don’t have to be a seasoned practitioner to try any of the below, if you’re a frequent traveler, consider taking regular classes so your body has a “stronger foundation and is better equipped to deal with long periods of sitting and traveling”, advises Lisa Sayers, Co-owner of House of Burn.

Why movement is key

This is not about doing a full Pilates routine in the aisle. Firstly, that would potentially be quite annoying for your fellow passengers and the crew. But secondly, you don’t actually need to make extreme movements in order to feel the benefits in your body. Having worked as cabin crew before opening her own Pilates studio, Sayers confirms, “You feel the effects of a long-haul flight far more in your body as a passenger than you do as a crew member. One of the biggest differences is simply movement.” While passengers often remain seated for hours at a time, crew spend the majority of the flight on their feet, which decreases their chances of stiffness. Adding in some timed walks or stretches is key to arriving feeling fresh. “Simply changing position, moving your joints and getting up whenever it’s safe to do so can make a massive difference,” says Sayers.

Pilates stretches to do on a long-haul flight

Deep diaphragmatic breathing

Sitting in one place for hours can “compress the diaphragm and restrict your circulation,” explains Seleio. You can combat this by practicing deep diaphragmatic breathing, which will help to “maintain oxygen flow, reduce muscle tension, and keep your nervous system calm”. To do this, “place yourself towards the front of your seat with your spine lengthened. Inhale deeply through your nose for a count of four, allowing your rib cage to expand sideways. Exhale slowly through your mouth for a count of four, gently drawing your navel toward your spine and allowing your ribs to soften inward,” instructs Seleio. “Repeat five times.”

Shoulder rolls

To help release tension in your shoulders and upper back, which can so easily become tense when sitting in a rigid seat, you need to make sure your movements go beyond just adjusting your neck pillow. To do this, Seleio says, “Sit upright with your arms relaxed by your sides. Slowly roll your shoulders up toward your ears, then back and down, encouraging your shoulder blades to glide smoothly across your ribcage.” Perform five to eight repetitions, then reverse the direction.

Pelvic tilts

When instructed to stay in one place, our pelvis, seeking comfort, can tilt itself into an anterior (towards the front of your body) or posterior (towards the back of your body) position. If you allow this and don’t consciously maintain a neutral posture, it can cause an achy lower back and, over time, a deformed posture. To help find your even position, do some pelvic tilts between over- and under-extension. Not only will this give your lower back some movement and release, but it will also help you to find your healthy neutral sitting position. “Take a deep breath in and gently arch your lower back, tilting your pelvis backwards,” says Sayers. “As you exhale, round through your lower back and tilt the front of your pelvis up towards your body. Slowly alternate between the two positions to add movement.”

Seated knee lifts with ankle movement

Simply lifting your knees while in your plane seat can improve your blood circulation and activate your hip flexors and core. Start by “sitting tall with your core gently engaged,” says Seleio. Then, “slowly lift one knee a few inches off the floor without leaning backwards. While keeping the knee lifted, point your toes away from you, then pull them back toward your shin three to five times. Lower the foot in a controlled manner and repeat on the other side. Continue alternating sides for 10 to 20 repetitions.”

Isometric palm press

We can all be guilty of slumping into our seats or rounding our shoulders as we get lost in a classic film on the in-flight entertainment system. Adding some isometric palm presses can help bring an awareness back to your posture, activate your chest muscles, and release tension in your shoulders. “Bring your palms together in front of your chest with your elbows relaxed,” says Seleio. Then, “press your palms firmly into one another while maintaining an upright posture and engaged core. Hold the contraction for five to 10 seconds, then release. Repeat the movement five to eight times”.

Spinal rotations

When sitting for over an hour, our spine can become impacted as pressure builds on the discs in our lumbar spine. To keep your thoracic spine (the mid-back) more mobile, you can release tension through gentle twisting movements. “Sit up nice and tall, keeping your shoulders relaxed and away from your ears,” says Sayers. Then “gently rotate your upper body from side to side. You can gradually move a little further into the rotation each time, but keep the movement controlled and never force a deep twist”.

Toe taps

Regardless of whether you’re wearing compression socks or not, your legs and ankles can often become swollen when sitting for long periods. One of the best things you can do to alleviate this is to “get up and walk around when possible,” explains Sayers. But if the seatbelt sign is firmly switched on, you can make a difference by moving your feet. To keep the blood moving and to give your core a mid-flight activation, toe taps are simple but effective. “Sit tall with your spine lengthened and core gently engaged,” starts Seleio. Next, “Lift one foot a few inches off the floor while reaching the opposite hand to tap the toes. Return to the starting position with control and alternate sides. Continue for 10 to 20 repetitions”. Throughout this exercise, you should maintain an upright posture and “avoid collapsing through the chest as you reach for your foot”.

With thanks to Sabrina Aparicio Bellesa, Pilates instructor at Real Pilates. A version of this story originally appeared onCondé Nast Traveller Middle East.

Source: www.cntraveler.com