AIRPLANE EXERCISES
Exercises specifically geared to avoid DVT
are towards the bottom of this page
- Rest shoulders and buttocks firmly against seat back.
Move head slowly to left, straining to turn further & hold for a count of 5.
Return to center and move head to the right for a count of 5.
Repeat 5 times.
- Move your head clockwise in a circle.
Repeat 5 times. Stop if this makes you dizzy.
Move your head counter clockwise in a circle.
Repeat 5 times or less. Stop if this makes you dizzy.
- Settle shoulders firmly into seat.
Slowly lift left shoulder, then right shoulder in a rotating shrug.
Slowly rotate each shoulder forward & backward 5 times each.
- Bend forward at waist toward seat in front.
Repeat the bend 10 times.
- Clasp your hands chest high in front of you.
Sit straight & twist to the right with your waist & hands as far as possible.
Hold for a count of 5.
Repeat 5 times.
Clasp your hands chest high in front of you.
Sit straight & twist to the left with your waist & hands as far as possible.
Hold for a count of 5.
Repeat 5 times.
- Stretch & extend arms forward as far as seat permits.
Count to 5 & then bring hands to shoulders.
Repeat 5 times.
- Stretch & extend arms straight up as far as you can while staying seated.
Count to 10 & then bring hands to shoulders.
Repeat 5 times.
- Tense the right muscles in your 'tush' & hold for a count of 5 & then relax.
Tense the left muscles in your 'tush' & hold.
Repeat right to left in a bouncing motion.
Repeat 10 times.
- If there is room in the aisle stand with your feet about a foot apart.
Clasp your hands behind your back.
Raise your hands while tucking in your 'tush' & pulling in your abs at the same time.
Repeat 5 times.
This exercise can also be done in the back of the plane near the restrooms.
- If there is room in the aisle stand with your feet about a foot apart.
Clasp your hands high above your head.
Tuck in your 'tush' & pull in your abs at the same time.
Repeat 5 times.
This exercise can also be be done in the back of the plane near the restrooms.
THESE EXERCISES ARE SPECIFICALLY GEARED
TO AVOID DEEP VEIN THROMBOSIS (DVT)
Try to do these exercises every hour unless you are sleeping
- Put right leg forward, stretch & return to bent knee position.
Put left leg forward, stretch & return to bent knee position.
Repeat motion 10 times.
- Put right leg forward & make 10 circles to the right with your ankle.
Put right leg forward & make 10 circles to the left with your ankle.
Put left leg forward & make 10 circles to the right with your ankle.
Put left leg forward & make 10 circles to the left with your ankle. - Put right leg forward & point your toes up towards your body.
Repeat 10 times.
Put left leg forward & point your toes up towards your body.
Repeat 10 times.
- If there is room in the aisle stand with your hand on the top of your seat.
Stretch your right foot out behind you & press your heel down.
Hold for the count of 10.
Then stretch your left foot out behind you & press your heel down.
Hold for the count of 10.
Repeat 5 times or more.
This exercise can also be done in the back of the plane near the restrooms. - Get up & walk up & down the aisle a couple of times.
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To learn more about DVT
Cellulitis | Thrombosis
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Other KosherTravel pages
Easy Travel Foods | Jet Lag | Motion Sickness | Travel Halacha | Travel Prayer
Truth In Year Round Travel | Truth In Passover Travel
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Return to Exercise Directory
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