Stretch, Don't Stiffen: 7 Airplane Seat Exercises for Long Flights

Alain Lévesque | Wellness Committee Member, ARTA

Since retiring, I’ve taken several long flights across the country. But with my height, I’ve never found the whole experience to be particularly comfortable. I often feel cramped in my seat, and it can take days for the stiffness and soreness to fade after each trip.

Recently, I was on a flight to Vancouver for a volunteer event. Everything was going smoothly until it was time for take-off, when the pilot announced that we couldn’t leave yet because we didn’t have authorization to land at our destination. We ended up sitting on the tarmac for an additional two hours with our seatbelts fastened the entire time.

After that experience left me aching for a couple of days, I thought to myself, there must be a way to make these flights more comfortable. I did some research and found a few simple exercises that can be done right from your seat. Save these for your next flight to help improve circulation, reduce stiffness, and leave you feeling much better when you land.

Ankle Circles and Pumps

Lift your feet slightly off the floor and rotate your ankles in slow circles, ten times in each direction. Follow this with ankle pumps, flexing your feet up and down as if pressing a gas pedal. This simple movement keeps blood flowing in your lower legs, which is especially important on long-haul flights where the risk of blood clots (deep vein thrombosis) increases with prolonged inactivity.

Seated Marches

Lift one knee toward your chest, hold for a second, then lower it and switch legs. Repeat for 10–15 reps per side. This activates your hip flexors and gets your leg muscles working, which helps circulation throughout your entire lower body. If you are tall like me, try to lift as high as you can.

Shoulder Rolls and Neck Stretches

Tension tends to creep into the shoulders and neck during travel. Roll your shoulders backward in slow, big circles ten times, then reverse direction. For your neck, gently tilt your head toward one shoulder, hold for 15–20 seconds, then switch sides. Follow with a slow chin-to-chest stretch to release tension along the back of your neck.

Seated Spinal Twist

Sit up tall, place your right hand on the outside of your left armrest, and gently twist your upper body to the left. Hold for 15–20 seconds, then switch sides. This helps relieve stiffness in your back and keeps your spine mobile despite hours of sitting still. This exercise is easier to do if the person sitting next to you is a friend.

Wrist and Finger Stretches

If you've been typing, reading, or gripping a tablet, your hands need attention too. Extend one arm forward, gently pull your fingers back toward you with the opposite hand to stretch the wrist and forearm, hold for 10–15 seconds, then switch. Follow with a few rounds of making a fist and spreading your fingers wide.

Seated Forward Fold

If you have a little room, hinge forward from your hips and let your upper body rest over your thighs, arms relaxed toward the floor. Hold for 20–30 seconds. This gently stretches your lower back and hamstrings, both of which tighten up after long periods of sitting.

Calf Raises

While seated, keep your toes on the floor and lift your heels as high as you can, then lower them slowly. Do this for 15–20 reps. This works your calf muscles, another key player in keeping blood circulating during a long flight.

A Few Final Tips for a More Comfortable Flight

If you're planning to do these stretches in your seat, I recommend giving a friendly warning to the person beside you to avoid any accidental elbow bumps or surprises. When it’s safe to do so, standing up and walking down the aisle every hour or two is also a good idea.

Staying hydrated is just as important as stretching. Cabin air is notoriously dry, and dehydration can contribute to fatigue and make aches and stiffness feel even worse.

Alain Lévesque
Wellness Committee Member, ARTA