Gymnastics during the flight? Simple altitude exercises

Getting on a plane to reach a new destination to discover or to return to a city that I particularly love always excites me.

The hours spent on the plane do not worry me: I always leave ready with films and series downloaded from Netflix and also, especially on international flights, there are many forms of entertainment. My only problem is to remain seated for many hours with the consequent soreness of the legs and legs, for this reason I try to take walks (when doing so does not force me to disturb the neighbor) or simple exercises that even when sitting allow to stretch.

Exercises for the legs

  • Flexion of the feet. Place your feet on the ground making the sole of the foot adhere well to the floor. Now flex the toes upwards keeping the heel attached to the floor, hold this position for a few seconds and then alternate raising the heels upwards and holding the tips adhering to the floor. Repeat this exercise at least a dozen times.
  • Leg lift. Bring your knees side by side and, keeping your legs together, lift them first upwards and then downwards by placing your feet on the floor. Do at least 10 repetitions.
  • Roll your ankles. Rotate your ankles first clockwise, then counterclockwise.
  • Bring your legs to your chest. Cross your palms around your right knee and lift your leg up towards your chest. Hold this position for 15 seconds, then do the same exercise with the other leg.

    • The upper body

  • Shoulder rotation. Raise your shoulders then bring them forward and rotate them; do the same exercise with your shoulders back. Do a series of repetitions.
  • Shoulder stretching. Bring both arms upwards and then with your left hand grasp the elbow of the right arm and accompany the right arm behind your head until the right hand is resting on the left shoulder. Hold for a few seconds then alternate.
  • Back stretch. Rest your back well on the chair and then lean forward bringing your hands first on your knees and then slowly down until you touch the ankles. Hold this position for a few seconds and then slowly return to the starting position.
  • Head rotation. Relax your shoulders and then bend your head forward and slowly rotate it until you complete a full turn. Repeat in the opposite direction and make at least five turns.
  • Head bend. Place one hand on your head and slowly bend your head to the right or left accompanying it with your hand.
  • Stretching. Cross your fingers and with your palm facing upwards, bring your arms upwards trying to stretch them as much as possible. If you don’t bother the neighbor too much, grab your right wrist with your left hand and stretch to the left; then alternate.
  • Rotation of the wrists. Rotate your wrists clockwise and counterclockwise.
  • Abdominal contraction. Do the same movement as when you hold your breath by pushing your abs in and holding the position for a few seconds. Then release and repeat.

    • Now you just have to enjoy your holiday!

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