Exercises on board

For an optimized comfort during your flight, especially on medium-and long-haul flights, we advise some leg, torso and arm exercises these exercises may help you avoid musculoskeletal pains and muscle cramps and will help you to relax your body and mind, providing an even more enjoyable and relaxed journey. These ten recommended exercises can be performed sequentially or alternately.

KNEE S ELEVATION
With your hands placed on the arm’s chair, lift your legs at the same time. Hold them in the air for a few seconds. Repeat this exercise five times.

KNEE S TO CHEST
Holding your right knee, lift it toward your chest. Hold it for 15 seconds. Repeat this exercise by alternating the knee and doing the same number of repetitions.

S ITTIN G MARCH
While sitting, slowly raise and lower your legs alternately as if you were marching. Repeat this exercise for 30 seconds.

SHIN ROTATION
Lift one of your feet, lean the fingers forward and turn your feet in circles by the shin. Repeat the exercise for 30 seconds switching between feet with the same number of repetitions.

ELEVATION O F TH E FOOT AND TOES
With your heels on the floor, lift your toes upwards. Hold the position for 30 seconds and repeat this exercise 5 times.

HEELS ELEVATION
With the tips of your toes on the floor, lift your heels. Hold the position for 30 seconds and repeat this exercise 5 times.

TORSO FLEXION

Bend your torso slowly backward as you bring your shoulders forward. Bend your torso slowly forward as you bring your shoulders backward. Repeat the exercise 5 times.

N ECK INCLINATION AND ROTATION
With your spine relaxed, slowly tilt your head towards your shoulder and roll your neck back and forth. Hold the position for 15 seconds and repeat the exercise 5 times.

TORSO FLEXION AND ARM S EXTENSION
Slowly tilt your spine forward and slowly bring your hands up to your ankles. Hold the position for 15-30 seconds. Rise and return to the starting position. Repeat the exercise 5 times

SHOULDERS ROTATION
Slowly turn your shoulders from front to back, describing a circle. Repeat the exercise 5times.

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