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Looking for a stretching routine in addition to your Airplane Socks or Airplane Stockings??
Try the below airplane stretching routine in addition to the airplane stockings to prevent flight related DVTs.
Many airplane travelers are looking for a good stretching/activity routine to perform (in addition to their use of airplane stockings or airplane socks) before and during flight to ease the pain and discomfort of flying and prevent Deep Vein Thrombosis or DVTs from occurring. As a licensed
physical therapist of over 10 years, I have prescribed personalized stretching routines to patients for their specific ailments including leg pain, low back pain and neck pain. The below airplane stretching routine is a GENERAL STRETCHING routine
to assist in common traveler complaints during and after flight and to prevent Deep Vein Thrombosis or DVT formation. The following can also be used at your work station as a good general stretching routine before and during work.
Disclaimers:
1) The below activities are intended for those who are of good health and have no significant medical history
2) If you have any medical issues or concerns please consult your physician first before performing any of the following exercises
3) Perform each stretch/exercise in a slow, controlled manner with no jerking movements
4) If you experience any pain or discomfort during performance, stop immediately and discontinue any further performance
5) This routine was designed by a licensed physical therapist
6) Use of airplane stockings during flight is a good idea for those with circulatory issues or those going on long (>4-5 hr) flights.
The following routine can be performed in less than 10 minutes without getting out of your seat and should be done prior to takeoff then every 2 hours of the flight time until landing
Upper Body
a. Neck
a. Rotate neck side to side 5x each direction (Hold each 1 second)
b. Bring ear to shoulder 5x each direction (Hold each 1 second)
c. Bring chin to chest then extend neck backwards 5x each direction (Hold each 1 second)
TOTAL TIME: 45 seconds
b. Shoulders
a. Bring one shoulder across body and touch opposite shoulder. Hold 5 seconds. Repeat on other shoulder. Repeat 3x on each shoulder
TOTAL TIME: 30 seconds
c. Upper Back
a. Squeeze shoulder blades together. Hold 5 seconds. Repeat 3x total
TOTAL TIME: 15 seconds
Lower Back
a. Forward Bend
a. With feet flat on floor shoulder width apart, slowly bring both hands towards floor until stretch is felt in lower back. Hold 5 seconds and return to starting position slowly. Repeat 3x.
TOTAL TIME: 25 seconds
b. Rotate
a. Cross arms over chest and slowly turn shoulders to left. Hold 3 seconds and perform same motion to the right. Repeat 3x each direction.
TOTAL TIME: 25 seconds
c. Backwards Bend
a. Place hands on hips and bend backwards at waist. Hold 3 seconds. Repeat 3x.
TOTAL TIME: 25 seconds
Legs
a. Hamstring
a. Straighten one leg out in front and place heel on floor and toe in air. Reach forward and attempt to touch toe. Hold 10 seconds. Perform 3x on each leg.
TOTAL TIME: 1 minute
b. Hip/Knee
a. Put arms around knee and pull towards chest. Hold 3 seconds. Perform 3x on each leg.
TOTAL TIME: 25 seconds
c. Calf/Ankle
a. Keep toes on floor and lift heels up 50x (both feet at same time)
b. Keep heels on floor and lift toes up 50x (both feet at same time)
TOTAL TIME: 90 seconds
TOTAL EXERCISE TIME: Between 5-6 Minutes