Inflight workout

These exercises are designed to provide a safe way to stretch and enjoy movement in certain muscle groups that can become stiff as a result of long periods of sitting. They may be effective at increasing the body’s blood circulation and massaging the muscles. We recommend you do these exercises for three or four minutes every hour and occasionally leave your seat to walk down the aisles. Each exercise should be done with minimal disturbance to other passengers. None of these exercises should be performed if they cause pain or cannot be done with ease.

Ankle circles

Lift feet. Draw a circle with toes, moving one foot clockwise and the other counterclockwise at the same time. Reverse circles. Rotate in each direction for 15 seconds. Repeat if desired.

Knee lifts

Lift leg with knee bent while contracting your thigh muscle. Alternate legs. Repeat 20 to 30 times for each leg.

Neck roll

With shoulders relaxed, drop your ear to your shoulder and gently roll your neck forward and back, holding each position for about five seconds. Repeat five times.

Knee to chest

Bend forward slightly. Clasp hands around left knee and hug it to your chest. Hold for 15 seconds. Keeping hands around the knee, slowly let it down. Alternate legs. Repeat 10 times.

Forward flex

With both feet on the floor and stomach held in, slowly bend forward and walk your hands down the front of your legs towards your ankles. Hold for 15 seconds and slowly sit back up.

Shoulder roll

Hunch shoulders forwards then upwards, backwards and downwards in a gentle circular motion.