I was very impressed with Asiana Airlines when I flew them from SFO to Seoul and then Seoul to Sydney. Near the end of both flights, an Asiana Public Service Announcement came on and showed us how to properly do some exercises in our seats. What a wonderful idea, I thought, reminding us that we had sat for a long time and that we should do something before we leave the aircraft.
Here are some exercises I found from KLM for your next long distance flight.
Ankle turns: Lift your feet off the floor and move your toes in a circle, one foot moving clockwise and the other foot moving counterclockwise. Change direction and repeat.
Foot lifts: Place your heels on the floor and bring your toes up as high as you can. Then put both feet back flat on the floor. Then pull your heels up while keeping the balls of your feet on the floor.
Knee lifts: While keeping your knee bent, raise your leg while tensing your thigh muscle. Repeat 20 to 30 times, alternating legs.
Shoulder rolls: Raise your shoulders and then move them forward, downward and then backward in a smooth circular movement.
Arm bends: Start with your elbows on the armrests and your hands pointed forward so that your lower and upper arms make a 90-degree angle. Take turns moving your left and then your right hand toward your chest and back, and continue for 30 seconds.
Knee to chest: Bend slightly forward. Fold your hands together around your left knee and pull it toward your chest. Hold this position for 15 seconds and let your knee drop slowly. Change legs and repeat.
Forward bends: Place both feet on the floor and pull your abdomen in. Bend slowly forward and ”walk” your fingers along your shins to your ankles. Hold for 15 seconds and sit up slowly.
Upper-body stretch: Stretch both arms over your head. With your right hand, grab your left wrist and pull it slowly to the right. Hold for 15 seconds and change arms.
Shoulder stretch: With your right hand, grab your left elbow and pull your outstretched left arm slowly toward your right shoulder. Hold for 15 seconds and change arms.
Neck roll: Relax your shoulders, let your head drop to your right shoulder and roll your head slowly to the front and then to your left side. Repeat five times.