cowboy: Airplane Seat Exercises

Top 14 Airplane Seat Exercises

Leg lifts: Sit on your seat. Close your feet. Now pull your knees up and down without touching the floor with your feet. Complete one set of 10 repetitions every hour that you're on the plane.

Exaggerated neck roll: Relax your shoulders and drop them down your back, so your spine is elongated. Tilt your head to the right and roll it back and to the left. Reverse. Complete one set of 5 repetitions in each direction every hour that you're on the plane.

Knee circles: Sitting on your seat, lift your knees like in the previous exercise and do circles without your feet touching the floor. Complete one set of 10 repetitions every hour that you're on the plane. Repeat circling your knees in the opposite direction.

High knees: Bend forward slightly, and put your hands around one of your knees. Then slowly pull the knee towards your chest. Hold for 10 seconds and then alternate knees. Complete one set of 5 repetitions every hour that you're on the plane.

Crossover lift: as you are sitting, place the ankle of your left leg on top of your right leg. Now push your right leg up and down. Complete one set of 10 repetitions every hour that you're on the plane. Then repeat after switching legs.

Upper body twists: from a seated position, sit straight up in your seat and rest your forearms on the armrest. Then twist your torso, so you’re facing the left side of the plane without actually moving your head. Keep your feet planted on the floor and hold this position for five seconds while practicing deep breaths. Then slowly twist to the opposite side for five more breaths. Complete one set of 5 repetitions every hour that you're on the plane.

Stand on fists: make fists with your hands and place them next to you close to your knees. Push your weight forward, and then pull yourself up. Your feet are off the ground, and your butt is off the seat. Hold this position for 20 seconds. Complete one every hour that you're on the plane.

Stand on fists pulses: Same as the previous exercise, except you lift yourself and start doing pulses (quick lifts) with your knees.

Tricep lifts: Place your hand on the bars of your seat. Ask your neighbor's permission and point your elbows point toward the back instead of outwards. Now lift yourself up and down using your triceps. Your feet should touch the floor for balance, but don’t use them to help yourself get up. Complete one set of 10 repetitions every hour that you're on the plane.

Harder tricep lift: get in the same position as before, but lift your feet off the ground this time. Complete one set of 10 repetitions every hour that you're on the plane.

Walking lunges: This exercise is optional if you complete the rest of the suggested activities. A good option if the other tasks are just not meeting your needs, and you need more movement. Once the aisle is clear, the fasten seatbelt sign is off, stand up, count to ten, and start with both feet together. Take one step forward and lower your body towards the ground by bending your front leg. Move up by bringing the back leg forward to meet your front foot. Complete one set of 10 repetitions every hour that you're on the plane.

Calf raises: Hold onto a seat back or another sturdy object for support. Stand with your feet hip-distance apart and slowly rise onto your toes. Hold for a second or two, then slowly lower down. Complete one set of 10 repetitions every hour that you're on the plane.

Take a walk up the aisle: Do a full lap to the other end of the aircraft and then back to your seat. While you’re up, shake out your arms and legs as well.

If you have limited mobility or are at high risk for blood clots. Compression socks are an excellent option to help increase blood flow and reduce swelling on long-haul flights.

This was the guide of the top 14 Airplane Seat Exercises.

Read more on Travel Exercise Program.

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