The 7 Best Airplane Stretches to Stay Loose on Long Flights

As if sitting sardine-style in a germy airplane isn't bad enough, long flights can make your joints stiff and muscles tight, thanks to prolonged periods of sitting in a cramped chair. The good news: You can make your journey ‌much‌ more comfortable by practicing some gentle airplane stretches in your seat and while waiting in line for the restroom.

Here, learn the benefits of stretching mid-flight, how to get the most out of your stretch session and the best tension-relieving movements to try when you're stuck on a plane for hours on end.

Stretching during a flight can quickly counter the negative side effects of air travel. For one, sitting in a tiny airplane seat for prolonged periods can reduce circulation throughout your body, which increases fluid build-up — particularly in your feet, ankles and lower legs — that can lead to swelling, says Kate Lombardo, E-RYT 500, yoga director at YogaRenew. Breaking from that stagnant seated position and moving through some simple stretches, however, can help increase circulation and dial down any puffiness, she tells LIVESTRONG.com.

Treating your body to some airplane stretches can have mental benefits, too.

"Anytime you're moving, you're oxygenating blood in the body — if you're breathing through it," Lombardo says. "Bringing oxygen as much as possible back into the body can help to aid in reducing mental fog and increasing mental clarity."

In fact, prolonged sitting decreases the amount of blood flowing to the brain, which can hinder cognition and affect your ability to think, understand, and learn information, according to a small August 2022 study in the ‌International Journal of Exercise Science‌. But getting up and moving, such as taking a two-minute walk every 30 minutes, can maintain normal blood flow to the brain, according to a September 2018 research article in the ‌Journal of Applied Physiology‌.

Even if you don't experience temporary swelling or brain fog mid-flight, airplane stretches can help you avoid post-travel stiffness, Lombardo says. "It helps to alleviate all that tension that builds up from sitting for so long," she adds. This is particularly beneficial for folks who suffer from low back pain, hip tightness or neck discomfort, as sitting still in an airplane seat for long periods can aggravate these conditions, Lombardo says.

On your next flight across the country or pond, treat your stiff body to some TLC by performing Lombardo's favorite airplane stretches, demonstrated below.

Mid-flight tightness sets in at different times for different people, so there are no prescribed recommendations on how frequently to perform these stretches on the plane. But as a general rule of thumb, Lombardo suggests stretching your legs and hips once an hour, as these areas are more prone to swelling and tightness, and your arms, neck, shoulders and back once every three hours or so. You might also try walking up and down the plane's aisles every 30 minutes to prevent a decrease in blood flow to the brain.

As you stretch, remember to take deep breaths, which helps to oxygenate the blood and potentially ease any stress and anxiety you're feeling about being thousands of feet up in the air, according to a January 2023 study in ‌Cell Reports Medicine.‌

Take five to 10 deep inhales and exhales during each stretch, which equates to one to two minutes per posture, according to Lombardo. That said, the leg and hip stretches can be held even longer, including the figure-four stretch.

"I like to watch a movie [in that position] for as long as I can stay comfortable, and then I switch to the other leg," she says. "So rather than sitting with both feet out in front of me, varying the seated position helps to keep me moving."

Ready to alleviate tension and swelling, maintain cognitive functioning, and ensure you feel your best when you step off the plane? Practice these seven airplane stretches on your next journey.

"This stretch targets the outer hips, which can get tight from being in a seated position for a long period of time," Lombardo says. "It also brings movement to the lower limbs to help increase circulation to the ankles and feet."

This airplane stretch lengthens the muscles on the side of your neck, which helps to release tension and may fend off headaches, Lombardo says.

A stiff back is no match for this flight-friendly stretch, which helps to release tension across your entire spine, Lombardo says.

To open up your tight shoulders and the side of your body, practice this invigorating airplane stretch, which also helps to oxygenate your body, Lombardo says.

When you're waiting in line for the restroom, spend a few moments practicing this mid-flight stretch, which opens up your hamstrings and other muscles along the backside of your body, Lombardo says.

This standing airplane stretch helps to release tension across your upper back and front of your body, Lombardo says, so try performing the movement if you've been hunched over your phone for the last half an hour.

This seated stretch brings mobility to your spine, releases tension in your side body and supports digestion, the latter of which is particularly helpful if you suffer from traveler's constipation, Lombardo says.