Being a regular long hauler myself, I am astounded how inactive people are during these long and arduous flights.No doubt there are some physiological reasonings behind the lethargy, such as reduced cabin pressure, low air moisture, the over-heated environment and less partial pressure of our prime source of energy, Oxygen!

Air-line passengers are very much like office workers who sit for prolonged periods at their desk, if you are not getting up and twisting your limbs on an hourly basis then blood circulation and muscle stiffness will surely set in.

Remember that blood consists of 96% water. It doesn’t take much to dehydrate the blood especially at altitude. Blood flow will become sluggish and less viscous. So try to drink between 2-3dl of water an hour. Juice, tea and coffee do not count. H2O is what I call nature’s cheapest medicine so please consume it!

It is well known in the physical therapy world that you place 8 times more pressure on your lumbar spine when you sit than when you stand. The base of your spine (sacral base) is where the majority of people complain of back ache. It is up to therapists and body workers like me to make readers aware of the absolute necessity to move, stretch, shake and vibrate your body to stimulate the all important supply of blood and nutrients to all those vital organs and tissues that will get sticky, become less efficient and go dormant without the good flow of nutrients!

So if you want to reach your destination feeling limber, hydrated and mentally sharp, please try to follow these simple concepts and activities.

The prime factor on any flight that lasts longer than one hour is to “move your body” any which way you can. You have no choice but to remain as active as possible. This activity can take place on your chair, in the aisles, in the back of the plane or even in the lavatories. It doesn’t matter where.

So onto the movement and mobility exercises:

Let’s start with the neck and work downwards. You can sit, stand or lie down for these gentle active stretches.
The type of stretching that we use and recommend is called “Active Isolated Stretching” and it works like a pump action. When you actively move a joint, blood rushes into those target muscles and tissues. Lactic acid and other waste products are pumped out of those tissues at the end of the stretch. This method is ideally suited for warming-up tight and restricted joints and is totally safe. If you experience any pain you simply back off from stretching it. “Less pain, more gain.”

NECK:
Tuck-in your chin and actively flex your neck so that the chin touches the chest. Then lightly pull down the head with both hands to stretch the back of the neck. Hold the stretch for only 2 seconds and repeat 10 times.
Tuck-in chin, rotate your head to the left and with the left hand gently assisting the rotation of the neck. Hold the stretch at the end of range for 2 seconds only and return back to the start or neutral position. Repeat 10 times on each side.
Tuck-in the chin and lean the head to the left side to maximum range and lightly pull the head to create a stretch in the side of the neck. It is important to only hold these stretches for only 2 seconds to prevent a jerk reaction (stretch reflex) in these delicate tissues. Return to start position and repeat both sides 10 times.
Tuck-in the chin and lift the chin straight up to the ceiling pushing lightly on the lower jaw bone to stretch all the tissues on the front of the neck. Hold the stretch for 2 seconds and then return to start position. Repeat 10 times.

SHOULDER:
Place your hands on either shoulder, with the elbows at their widest point and rotate the whole shoulder girdle backwards 10 times to warm-up and lubricate the joints.

With the right elbow pointing forward, flex the right elbow by contracting your bicep muscle and lift the elbow as high as you can. With the opposite hand pull the elbow upwards and backwards for a 2 second hold to stretch the triceps. Repeat 10 times on both arms.

Bring the right arm over the left shoulder as far as you can and with your left hand push on the right elbow holding the stretch for 2 seconds to stretch the back of your shoulder joint. Repeat 10 times on both sides

Place both hands interlaced behind your head with elbows pointing forwards and then extend elbows back as far as you can go. Hold for 2 seconds so as to stretch your chest and front of shoulders. Repeat 10 times.

SPINE:
Sitting forwards on your chair or standing up, place both hands behind the head, contract the abdominal muscles so you don’t arch your back and lean the upper body backwards looking up towards the ceiling. You will feel a stretch in the upper abdominals, chest and spine. Hold the stretch for 2 seconds. Repeat 10 times.

Again sitting forwards on your chair or standing up flex your left elbow and place your left arm and shoulder behind your head. Use your right hand to hold onto the left elbow. Keeping your back straight, gently lean your body to the right side pulling lightly with the right hand to stretch all the muscles along the left side of your upper body. Hold for 2 seconds and return to start position. Repeat 10 times on each side.

The most effective way to stretch your spine which will feel compressed from the chair you have been sitting on is to find a suitable seat (no I didn’t say jump seat!) tuck chin onto chest tighten your abdominal muscles and fold your spine forwards and downwards. Sliding your hands down to the ankle, pull gently on your ankles to create a deeper stretch along the full length of the spine. Hold for 2 seconds only and slowly return to start position.

HIPS:
To stretch your buttocks (supposedly our strongest muscle) you can either sit or stand.
Draw the right knee to the chest by contracting your abdominal muscles and right hip flexors. Place your hands behind the knee and gently pull the knee up towards the chest. Hold for 2 seconds and return to start position. Repeat 10 times on either side.

To stretch your Hip joints (SI Joints) sit or stand and lift the right leg up to a 90 degree to the floor also keeping the knee flexed at 90 degrees. Move the leg across to the left hip using your left hand to assist pulling the leg across. Hold stretch for 2 seconds. You will feel a stretch in the buttock and hip joint. Repeat 10 times on each side.

To stretch the thighs you will need to wander to the back of the plane. Standing, you will keep the right leg straight and move the right hip backwards by 5-10 degrees. Then bend the knee and draw the right heel into your buttocks. Hold the stretch for 2 seconds and release back to the start position. Repeat 10 times on each thigh.

The ideal way to stretch the calves which tend to cramp up and swell up on long flights is to lock out the right knee, place a rope or dressing gown cord around the balls of the foot, draw the toes towards the knees and then gently pull on the rope to stretch both bellies of the calf muscles. Hold for 2 seconds and then return the calf to the start position and repeat 10 times.
DVT
Just a quick note on Deep Vein Thrombosis. New information from the New Zealand Lancet suggests that DVT is not a specific airline or economy class problem. Sitting immobile for long periods wherever that may be could cause an increased chance of developing DVT.

Here are a few extra flight tips:

• keep your legs uncrossed, as you will restrict blood and lymphatic circulation.
• Avoid flying if you have had a recent injury or surgery to the legs.
• Avoid alcohol as the effects from de-hydration seem greater at altitude.
• Limit flying if you have a family history of DVT.
• Get a doctor to okay your flight if you have cancer or any lung infection.
• Refrain from flying if you have a flu or raucous cough. It is unfair on others who may catch what you have!
• Try to do the exercises explained above for 5-10 minutes every hour that you are on board.
• Refrain from doing the above exercises if they cause pain or discomfort.
• Move around the aircraft as much as you are able, only when the seat-belt sign is off.
• As cabin pressure increases on descent, pinch the nostrils and gently blow air into the middle ear air spaces with your mouth closed to equalize the surrounding air pressure.
• Eat lightly and choose meals which have less meat as it is hard to digest at altitude.
• Moisten your face and hands with a hydrating cream to reduce the drying effect of the cabin air.