Airplane Exercises
Author: Dr. Maria Boyle, Chiropractor
Feeling a little stiff or going stir crazy on an airplane? Give these exercises a try and get a little workout in!
Chiropractor, Dr. Maria came up with a few exercises that will challenge your full spine. Remember motion is lotion!
Perform each exercise 10 times, or do a 10 second count!
1. The Crunch
Easy: Lean back into your chair, rest arms on arm-rest and bring your knees to your chest
Hard: Sitting up tall, try not to use your arms to assist you- bring your knees to your chest.
2. Figure 4 – single leg crunch
Bring your foot on to your knee to feel the stretch on the outside of your hip, bring your knee with the foot on it towards your chest; repeat on other side.
3. Isometric Hold – First way
Push your knees into your hands to feel the outside of your leg contract – hold for 10 seconds; repeat 3 times.
4. Isometric Hold – Second way
Push your knees into your hands to feel the inside of your leg contract – hold for 10 seconds; repeat 3 times.
5. Static Knee to Chest – “L -Sit” Hold
Push your hands into the chair, lift your bum off the chair hold for as long as you can ;)
6. Leg assisted Tricep Dip
With assistance from your legs, use your arms, with your hands on the arm rests to push your
bum up out of the airplane seat.
7. Unassisted Tricep Dip
Last but certainly not least. Using just your triceps push your bum up out of the airplane seat, while your feet hover!
Remember that frequent standing and walking breaks while on a long airplane ride are in the best interest of your health - although it may not be in the best interest of your neighbour. Along with frequent standing and walking, staying adequately hydrated should also be a priority as flying can accelerate dehydration.
Safe travels!
