Sitting for a long period of time can leave you feeling cramped, stiff, and uncomfortable. It can also aggravate some health conditions.<\/p>\n
About 1 in 1,000 Americans each year develop dangerous clots, and long travel is a known trigger because sitting for more than 4 hours doubles your risk of developing a blood clot.<\/p>\n
Symptoms can include swelling, pain, redness in the leg, and even healthy people can be at risk.<\/p>\n
Prevention is key, and movement every hour keeps blood flowing.<\/p>\n
That\u2019s why, if you\u2019re planning to catch a flight soon, it\u2019s important to know some simple exercises you can do while sitting.<\/p>\n
These exercises improve circulation, reduce swelling, ease tension, and boost your energy.<\/p>\n
Morning Blend<\/p>\n
Start your morning with our daily forecast, trending news and stories curated by The Morning Show team.<\/p>\n
Nemiah Rutledge, founder of Body Paradox, created FlyFit \u2014 a program of simple stretches you can do right in your seat to feel better during a long flight.<\/p>\n
Exercises<\/p>\n
Back: Spinal elongation (hands behind head, sit tall) \u2013 relieves slouch & low back pressure <\/p>\n
Back: Rotation hold (gentle torso twist) \u2013 loosens spine, boosts circulation <\/p>\n
Legs: Knee-to-chest pull \u2013 relieves hip & back tension <\/p>\n
Legs: Ankle mobility (point\/flex, rotate) \u2013 keeps blood moving, reduces swelling & clot risk <\/p>\n
Hips: Seated figure-4 \u2013 opens hips, eases tightness<\/p>\n
Arms: Cross-body arm stretch with wrist rotation \u2013 loosens shoulders & forearms<\/p>\n
Neck: Forward neck stretch \u2013 relieves tension, prevents headaches <\/p>\n
Neck: Side\/upward stretch \u2013 eases screen\/phone strain<\/p>\n