Avoid neck and back pain with these simple in-flight stretching exercises for the upper body.
Flying is a fast and handy way to travel, but sitting still in tight quarters can take a toll on your body.
To avoid a sore neck and back, try out these easy upperbody stretches that keep you limber throughout your flight.
1. Shoulder stretch
Take your right hand across your chest, and press it lightly toward your left shoulder. Keep your right shoulder down during the stretch. Hold for 15 seconds and repeat on the other side.
2. Shoulder and neck stretch
Bend your neck toward one shoulder. You can enhance the stretch by gently placing your hand on your head and pressing it toward the shoulder. Remember to keep your back straight and your shoulders down. Repeat on the other side.
3. Neck stretch
Pull your shoulders back and keep your neck straight. Turn your head to the side as far as you can, then do the same on the other side. Repeat a few times.
4. Neck stretch
Bend your head forward. Rest your hands gently on your head, but don’t pull down forcefully. Remember to breathe. You can turn your head to both sides to feel the stretch in different parts of your neck.
5. Side stretch
(If you can, stand up on the aisle for this stretch and stand with your feet apart.) Lift your right hand up. Reach up and bend your body toward the left. Enhance the stretch by pulling lightly on your right wrist with your left hand. Repeat on the other side.
6. Upper back and arms stretch
Lift both of your hands up and cross your fingers. Turn your palms toward the ceiling and stretch your whole upper body upwards. Relax and repeat a few times.
7. Tricep stretch
Lift your arm overhead and reach your fingers down toward your shoulder blades. Enhance the stretch by gently pressing your elbow down with your other hand. Keep the stretched arm relaxed. Repeat on the other side.
Check out also a flight attendant’s tips for healthy travelling.