Stretch Onboard
Short flights to continental European destinations are less likely to lead to a risk of deep vein thrombosis (DVT) than long-haul flights. Nevertheless, it’s good to stretch out. It’s not easy to walk around on-board, so for your own comfort and relaxation, why not try some of these seated exercises?
KNEE RAISE
With hands clasped together, pull your left knee up as close as possible to your chest and hold for a count of eight, then return to a sitting position. Relax. Do the same with your right knee. Then with both knees. Repeat four times. Relax. Bend forward and gently massage both calf muscles.
FEET
A] Flex your foot at the ankle and stretch out as far as you can. Bend your toes forward and back. Slowly rotate your foot using a circular motion clockwise, then counter-clockwise. Relax. Repeat with the right foot.
B] With your feet on the tips of your toes, raise and lower your legs. Relax.
Repeat six times.
C] Clench and unclench your toes. Relax. Repeat several times.
D] Stretch your toes. Relax. Repeat several times.
ANKLE ROTATION
With your feet slightly raised off the floor, rotate your ankles 10 times towards each other and then 10 times away from each other.
SHOULDER LOOSENER
Hunch your shoulders together, drop, repeat. Rotate your shoulders one at a time with a gentle circular motion, first forwards, then backwards.
HEAD AND SHOULDERS
Sitting well back in your seat, in a comfortable position with your back and shoulders well supported, turn your head to the right as far as you can, then slowly raise and lower your chin three times. Relax. Repeat, turning your head to the left this time. Repeat.
SHOULDER STRETCH
Grasp your left shoulder with your right hand, then place your left hand behind your right elbow. Gently press your elbow toward your shoulder. Hold the stretch for 15 seconds and repeat on the other side.
THREE GOOD THINGS TO BEAR IN MIND ON YOUR TRAVEL
1 Remember that extreme dehydration can increase the risk of DVT, so drink plenty of water and minimise your alcohol, tea and coffee consumption during the flight.
2 You will arrive at your destination feeling much better if you sit correctly, with your weight balanced evenly on both buttocks and without crossing your legs.
3 Try deep-breathing exercises to relax. Sit back in your seat in a comfortable position, close your eyes and take a deep breath. Hold it for a while, then exhale and say the word ‘relax’. Repeat four or five times.
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