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Travel Tips

Long-Haul Flight Life Hacks: 7 Best Stretches You Can Do to Loosen Body Soreness

By Centara Hotels & Resorts Posted on 09 Sep 20

Long-Haul Life Hacks: 7 Best Stretches To Relieve Flight Fatigue

One of the most exhausting parts of travelling can be the plane journey. A long-haul flight can have a significant impact on your well-being, and the lack of freedom to move can cause a build-up of blood around your leg area which could lead to swelling and soreness. The key here is to keep moving during your flight.

To get you ready for your next long-haul flight, we have our yoga Instructor, Prasit Ladsila, from Centara Maldives who has over 10 years of experience in teaching yoga. Prasit has suggested a few useful poses that you can do while on the plane. The best thing is, you can do these without leaving your seat, so you won't be disturbing your cabin neighbours.


Long - haul flight life hacks: 7 best stretches you can do to loosen body soreness


1. Torso Twist

  1. Sit up straight;
  2. Twist your torso to the left so that both hands reach across to the left, making sure that your spine is in straight up position;
  3. Breathe;
  4. Repeat to the right.


2. Back Arch

  1. Place both of your hands on your knees;
  2. Inhale, and arch your back and look up towards the ceiling;
  3. While exhaling, roll your body down and let your head drop forward. Make sure you roll your body from the lower back first and all the way to the neck.


3. Pigeon Pose

  1. This pigeon pose is really good for your sciatic nerves.
  2. Place your right ankle on your left knee while sitting on your seat - be sure to be in a comfortable sitting position;
  3. Place your right hand on your right knee and your left hand on your right ankle;
  4. Lean your body forward as you press gently on your right knee.


4. Neck Circle

  1. Drop your chin down to your chest;
  2. Circle your neck slowly from your right ear to your right shoulder then head back and circle around backwards until your left ear to your left shoulder;
  3. Relax your shoulders while doing this move and try not to lift your shoulders up.


5. Heel Lift

  1. Sit comfortably on your seat;
  2. With both feet on the floor, lift both heels up while the balls of your feet are still in contact with the floor;
  3. Put your heels down and then lift the balls of your feet up and down.
  4. To make it more fun, you can alternate left and right lifts.


6. Neck Stretch

  1. Place both of your elbows on top of the seat in front of you (be mindful of your neighbour's head);
  2. Keep your shoulders apart while pressing your palms together and let your head fall through;
  3. No need to lean your weight on your elbows - just keep them stabilized;
  4. Take a deep breath, exhale, and continue for a few more breaths.


7. Knee Raise

  1. Lean forward a little as you lift your right knee towards your chest;
  2. Grab your knee with both hands;
  3. Hold it for at least 15 seconds and then change to the other leg.

These stretches can be done as often and as many times as you wish throughout the flight without causing any harm.

One other crucial component when it comes to staying healthy while travelling on a long-haul flight is'hydration. Dehydration can worsen your fatigue. The best way to prevent dehydration is to drink a lot of water. Don't worry about having to visit the bathroom because that could also be a great excuse for you to get some walking in during your long-haul flight.

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