5 Helpful Stretches To Try Before and After a Long Flight

When you’re facing hours of sitting on a long-haul flight, taking a few minutes to stretch before boarding can make a big difference in how your body feels and functions during and after the journey. Remaining still for extended periods can lead to stiffness, swelling, and general discomfort, but it also carries a more serious risk known as deep vein thrombosis (DVT), a condition caused by blood clots that form in the legs due to poor circulation. Fortunately, small movements can go a long way toward preventing stiffness and promoting circulation. Here are five of the most helpful stretches health experts recommend you perform before, during, or after a flight.

Ankle Rotations

How to do it: Lift one foot slightly off the floor and begin rotating your ankle in slow, controlled circles, as if you’re drawing large circles with your toes. Do 10 rotations in each direction, then switch to the other foot. Repeat for two more sets and you’ll feel your lower legs start to wake up as blood flow increases. This simple move goes a long way toward preventing stiffness, swelling, and that “heavy leg” feeling that often comes from sitting too long. 

Knee-to-Chest Stretch

Sitting on the edge of your chair, bring one knee up toward your chest, using both hands to gently pull it in and hold for about 15 seconds before switching to the other leg. On the next round, you can also consider crossing your ankle over the opposite knee so your legs form a figure four. Keep your back straight and hinge forward slightly at the waist until you feel a comfortable stretch in your glutes and outer hips. This seated stretch releases tension in your hips, glutes, and lower back, which all tend to tighten up after hours in a cramped airplane seat.

Seated Torso Twist

For this stretch, sit tall and upright with both feet planted flat on the floor. Place your right hand on the outside of your left knee and gently twist your torso to look over your left shoulder, keeping your spine long. Hold for 15 to 30 seconds, then slowly unwind and repeat on the other side. This gentle twist eases tightness along your spine and helps stimulate circulation through your torso, improving overall flexibility and posture.

Neck Stretches

Sitting in an upright position, drop your right ear toward your right shoulder while extending your opposite hand to the side and hold for a few seconds, feeling the stretch through the side of your neck. Repeat two to five times, holding for 15 to 30 seconds each time. This stretch can feel especially good if you doze off in an awkward position or spend too much time looking down at a phone or screen. It helps release tension in your neck, shoulders, and upper back — areas that can carry a lot of stress during travel.

Forward Fold

Sit forward in your seat or stand tall with your feet hip-width apart. Extend your arms in front of you, then slowly bend forward, rolling your spine down toward your toes and letting your head and shoulders hang heavy as you look at your feet. After 10 to 15 seconds, tuck your chin to your chest and slowly roll back up until you’re seated tall again. This full-back stretch helps decompress your spine, release built-up tension, and improve your posture after hours of sitting still.