The Surprising Item You Should Always Pack in Your Carry-On

For all the joy that travel can bring, sitting in a cramped economy seat for hours on end isn’t something to look forward to. Tight quarters can inhibit circulation, leaving passengers feeling uncomfortably achy at the end of a long journey. To prevent these aches and pains, some people get up mid-flight and walk around the aisle, while others splurge for business class so they can spread out and relax. But those solutions aren’t necessarily convenient or affordable — here’s a clever one that is.

An Ace of a Solution

Feeling achy during or after a flight is often the result of poor circulation that comes with sitting in a confined space without much room to move. Impeded blood flow can also cause swelling, which can lead to deep vein thrombosis. Potential solutions to this issue include everything from compression socks to loose-fitting clothing, staying hydrated, and walking up and down the aisle to improve circulation. But there’s one other, often overlooked strategy to consider: packing a tennis ball in your carry-on and using it to give yourself an acupressure massage.

Tennis balls are not only permitted under TSA regulations but also take up very little space in your carry-on. Think of the ball as a personal masseuse sitting right next to you — only one that’s small, circular, and lime green. You can use the ball to provide acupressure to certain areas on the body, which can help stimulate blood flow, keep the muscles loose, and prevent potential stiffness or swelling. (Just be careful to keep your movements confined within your own personal space so as not to disturb your neighbor or anyone else on the aircraft.)

One technique is to place a tennis ball between your back and the seat, and then roll it up and down the muscles along your spine or around your shoulders. These areas can really stiffen up if you find yourself sitting for a long time, and a tennis ball can help relieve some of that tension. Alternatively, kick off your shoes and roll the tennis ball under the arch of each foot — loosening up the arches will help to loosen up your legs in general.

Personal trainer Laura Coleman offered a recommendation of her own on Instagram. Bring not one, but two tennis balls with you, stuff them in a sock, and place the sock between your back and the seat above the hips and below the shoulders. During the flight, press into the tennis balls in order to break up the muscles in your back and provide a bit of relief.

While this tip is perfect for the tight confines of an aircraft, it’s also worth considering when taking a long journey aboard Amtrak or riding as a passenger on a cross-country road trip. Even though you don’t have to worry about TSA checking your luggage in either case, you may find it’s worth having a tennis ball on hand, given how little space it takes up in your bag. 

Other Stretches To Help You Stay Loose

Whether or not you bring a tennis ball with you in your carry-on, there are other recommended stretches to help improve circulation on long-haul flights. For the lower body, try:

• Ankle circles: Lift each ankle off the ground one at a time. While raised, turn your ankle clockwise, then counterclockwise, and repeat as needed.
• Knee lifts: Raise your knee upward and slowly place it back on the ground, alternating between each leg. This helps activate muscles in the upper leg toward the hip.
• Calf raises: Remain seated and lift your heels off the ground as high as possible, hold, and then lower them back down. Repeat several times to encourage better blood flow.
• Figure-four seated stretch: While seated, cross one foot over the other knee and lean forward for several seconds. You should feel tension in your upper thighs. Alternate legs and repeat as necessary. (However, be careful to avoid crossing your legs when simply sitting still, as doing so can impede blood flow.)

For the upper body and spine, here are several helpful stretches:

• Neck rolls: Begin by relaxing the shoulders. Then, lean your head down toward either side and slowly roll your neck from shoulder to shoulder, repeating several times.
• Shoulder rolls: Keep your neck steady and rotate your shoulders in circular motions. Begin by rotating them clockwise, then switch directions and turn counterclockwise.
• Arm stretches: Bring each arm across your body (one at a time) and hold it to your chest with the other arm for 10 to 15 seconds before releasing. 
• Spinal twists: Remain seated with both feet flat on the floor, and place one arm onto an armrest. Twist your back toward the direction of the armrest, hold for several seconds before releasing, and repeat by twisting the other direction.

In addition to these stretches, it’s advisable to stand up and walk around the aisle every hour or two in order to keep the blood flowing. Remember to always be cognizant of others on the aircraft — you may find that some of these stretches are easier to complete in the airport before your flight or after you get to your hotel.

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