Revive aching muscles and stiff bones after a long flight with a range of full body stretches devised by personal trainer at Constance Le Prince Maurice, Isabelle Lamant.
Exercise 1 – Relax the lower back
Open arms and keep shoulder blades on the floor. Relax your legs on the side. Inhale for 8 seconds with the nose – exhale naturally through the mouth. Repeat 5 times.
Exercise 2 – Stretch your bottom to avoid pain in the lower back
Put your right foot on your left knee, right arm between your legs, cross your fingers on or under the left knee. Press your knee in the direction of your chest until you feel the muscle stretch. Hold for 20/30 seconds per leg.
Exercise 3 – Stretch your hamstrings with a towel
Hold a towel with both hands and stretch your right leg as far as you can. Hold for 20 seconds. To avoid curving the back, bend the opposite (left) leg and put the left foot on the floor before changing legs.
Exercise 4 – Stretch the outside of your legs (abductors)
Hold the towel in your left hand and place it under the right foot. Keep your left leg flat on the floor, turn your head and stretch out the right arm on the right side. Put the left elbow on the floor and pull your hand gently until you feel the stretch on the outside of the right leg. 20/30 seconds per side.
Exercise 5 – Stretch inside of your legs (adductors)
Place the towel under your right foot and hold in the right hand. Keep your left leg flat on the floor, turn your head to the left. Put the right elbow on the floor and pull your hand gently until you feel the stretch on the inside of the right leg. 20/30 seconds per side.
Exercise 6 – Stretch inside of your legs (adductors), hands and forearms
We never think of stretching of our hands but they can really need it. Bend your knees, bring your big toes together and sit down as far as you can on your heels. Point your fingers in the direction of your hips and then press the palms of your hands on the floor. Hold for 20 seconds.
Exercise 7 – Stretch quads and improve the flow of blood circulation in your hips
Position your right knee above the right heel, stretch the left leg back and raise your spine. 20 seconds per leg.
Exercise 8 – Stretch your hamstrings and shoulders
With your legs close together, cross your fingers behind your back and bend forward. Stretch your arms above your back as far as you can. Hold for 20 seconds.
Exercise 9 – Stretch your arms and chest and open the thorax
Put your fingers on a wall, stretch your arm and twist your body in the opposite direction. 5 deep breaths per side.
Exercise 10 – Stretch your Legs, back, shoulders and arms
Press your hand against a wall. Stretch your arms and legs and keep your back parallel to the floor. Hold for 20 seconds.
After this routine of 10 exercises you will immediately feel the benefit. These are stretches you can do every day without moderation.
- Read Top 5 tips for long haul flights
- Read Lokman Hekim’s comprehensive guide to staying healthy during long haul flights