Joe Dowdell, C.S.C.S, founder and CEO of Peak Performance, is one of the world’s leading fitness experts, so who better to speak with for tips on avoiding uncomfortable muscles, cramps, and spasms during a long flight ?
“One of the best things you can do when traveling,” says Dowdell “is to periodically get up from your seat and move around.” Dowdell went on to explain that when we fly, especially on long flights, there are a few areas of the body that tend to tighten up most commonly: the calves, hamstrings, hip flexor, and lower back. “All of these muscle groups are usually in a shortened position, except the lower back, which can become very uncomfortable when put in this position after a while,” explains Dowdell. So what are we to do? Below is a list of easy stretches to perform when in flight!
1. Standing Straight Leg Calf Stretch. Stand in front of a wall or some other vertical support. Place both hands on the support about chest level. Take a step back so that you are in a staggered stance and the heel of your trail leg is about 3 to 4 feet from the wall. The knee of your front leg should be bent, and the knee of your trail leg should be fully extended with your foot flat on the floor. While keeping your heel down, slowly lean forward to increase the stretch. Hold the stretch for 30 seconds and repeat on the other side.
2. Standing Calf Stretch. Stand in front of a wall or some other vertical support. Place both hands on the support about chest level. Take a step back so that you are in a staggered stance and the heel of your trail leg is about 2 to 3 feet from the wall. The knee of your front leg should be bent, and the knee of your trail leg should also be bent with your foot flat on the floor. While keeping your heel down, slowly lean forward to increase the stretch. Hold the stretch for 30 seconds and repeat on the other side.
3. Half Kneeling Hip Flexor Stretch. Assume a kneeling split squat position so that the shin of your lead leg and the thigh of your trail leg are in a vertical position. The foot of your lead leg should be flat on the floor, and the knee of your trail leg should be on the floor with your toes in contact with the floor. (You may place a small towel or pillow under your knee for comfort.) Slowly push your hips forward while keeping your torso in an upright position. Hold the stretch for 30 seconds and repeat on the other side. Note: You can also raise the arm of the down knee directly overhead and it will also increase the stretch.
4. Standing Hamstring Stretch. Stand tall with your right foot a few inches in front of your left foot and your right toes lifted. Bend your left knee slightly and pull your abdominals slightly inward. Lean forward from your hips, and rest both palms on top of your left thigh for balance and support. Keep your shoulders blades drawn down and back; don’t round your lower back. You should feel a slight stretch along the back of your leg. Hold for 30 seconds and repeat the stretch with your left leg forward.
What do you do to prevent cramping when you fly?
Images: Peak Performance
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