One of the drawbacks of air travel is the long distances and the minimal legroom. EXEC shares some in-flight exercises that you can do without looking foolish. This helps improve blood circulation during prolonged sitting, and decreases stiffness in certain muscle areas such as your neck, shoulders, hands and feet. These can be done in two sets of five counts each.
Gently roll your neck from side to side (ear to shoulder), and up and down (chin to neck), whilst holding it in position for about three-five seconds.
Roll you shoulders slowly and rotate clockwise and anticlockwise.
Stretch your arms with your palms facing forward, and bend them downward and back to position again. Similarly, rotate your wrists clockwise and anticlockwise as well.
Biceps & Forearms
Raise one arm at a time in front of you until the upper arm and elbow are in line with the shoulder joint. Make a 90-degree angle with your forearm and upper arm. Relax the hand and tense the bicep as hard as you can.
Make a fist with your hand, tightly squeeze it and release it suddenly. Relax and repeat.
Knees to Chest
Clasp hands around the left knee and hug it to your chest, as you lean forward. Hold stretch for 15-20 seconds, and gently release the knee to the floor. Alternate with the right knee.
Exhale, and pull in your stomach as much as possible. Imagine your stomach muscles trying to touch your backbone without breathing. Repeat as many times as you like.
Stretch your back by bringing your upper torso forward to meet your thighs. Hold for 5-10 seconds, and slowly sit upright.
Just like the wrists, rotate ankles clockwise and anticlockwise together, or an ankle at a time.
Another foot exercise is to place your heels on the ground, and gently lift the upper part of your foot and bring it back to position slowly. Think of it as a slow foot tap session, and repeat.