The 7 Best Airplane Stretches to Stay Loose on Long Flights

Forward folds and seated spinal twists are among the best stretches to do on an airplane.
Image Credit: Thomas Barwick/DigitalVision/GettyImages

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.

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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.

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The Benefits of Stretching During a Flight

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.

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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.

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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.

7 Airplane Stretches to Try on Your Next Flight

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.

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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.

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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.

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"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.

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1. Seated Figure 4 Stretch

"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."

Activity Stretching
Region Lower Body
  1. Sit on a chair with your feet flat on the floor, knees bent at 90-degree angles and hands resting gently on your knees.
  2. Lift your right foot off the floor and drive your right knee up toward your chest. Simultaneously, externally rotate your left hip and use your hands to cross your right ankle over the top of your left knee. Rest the outside of your right ankle on your left knee.
  3. Breathe in to lift your spine tall. Then, breathe out and hinge at the hips to bring your chest closer to your right calf.
  4. Hold for 5 to 10 breaths. Repeat on the opposite side.

2. Neck Stretch

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

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Activity Stretching
Region Upper Body
  1. Sit on a chair with your feet flat on the floor, knees bent at 90-degree angles and hands resting gently on your knees.
  2. Raise your left arm up toward the ceiling so your biceps are in line with your ear. Then, bend your left elbow and rest your left hand gently on top of your right ear. Gently press your left ear toward your left shoulder.
  3. Simultaneously, extend your right fingertips down toward the floor at your right side to increase the stretch.
  4. Hold for 5 to 10 breaths. Repeat on the opposite side.

3. Rounded Fold

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

Activity Stretching
Region Upper Body
  1. Sit on a chair with your feet flat on the floor, knees bent at 90-degree angles and hands resting gently on your knees.
  2. Breathe in to lift your spine tall. Then, breathe out and hinge forward at your hips, rounding your spine to bring your chest to your thighs and lower your hands down toward your toes.
  3. Rock your head from side to side to release your neck and breath into any places you feel tension to help release them.
  4. Hold for 5 to 10 breaths.

4. Shoulder Stretch

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.

Activity Stretching
Region Upper Body
  1. Sit on a chair with your feet flat on the floor, knees bent at 90-degree angles and hands resting gently on your knees.
  2. Raise your right arm up toward the ceiling so your biceps are in line with your ear. Then, bend your right elbow and rest your right hand gently on the back of your head.
  3. Raise your left arm up toward the ceiling so your biceps are in line with your ear. Then, bend your left elbow and rest your left hand gently on top of your right elbow.
  4. Lean to the left and breathe into the stretch on the right side.
  5. Hold for 5 to 10 breaths. Repeat on the opposite side.

5. Standing Forward Fold

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.

Activity Stretching
Region Lower Body and Upper Body
  1. Stand with your feet hip-width apart and arms hanging at your sides.
  2. Hinge forward at your hips to draw your chest to your thighs, bringing your hands as close to your ankles as is comfortable.
  3. Rock your weight slightly forward toward your toes to increase the stretch across the backs of your legs.
  4. Hold for 5 t0 10 breaths.

6. Standing Heart Opener

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.

Activity Stretching
Region Upper Body
  1. Stand with your feet hip-width apart and arms hanging at your sides. Bend your knees slightly.
  2. Extend your arms behind your back and clasp your hands together.
  3. Stretch your knuckles toward the floor and look up toward the ceiling to open the chest.
  4. Hold for 5 to 10 breaths.

7. Seated Spinal Twist

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.

Activity Stretching
Region Upper Body
  1. Sit on a chair with your feet flat on the floor, knees bent at 90-degree angles and hands resting gently on your knees.
  2. Breathe in to lengthen your spine. Then, breathe out and rotate your spine to the right, placing your left hand on the outside of your right knee and your right hand on the back of your chair. Keep your hips square and gaze over your right shoulder. With each inhale, find length in the spine. With each exhale, twist more deeply.
  3. Hold for 5 to 10 breaths. Repeat on the opposite side.

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