The Simple Exercises We Should All Be Doing on a Long-Haul Flight, According to Pilates Instructors

Ah, the long-haul flight. The one that brings the promise of far-flung destinations and, if you’re anything like me, a stiff back and sore neck. Indeed, even for the most intrepid travelers, sitting in one place for over nine hours is far from optimal for the body—no matter which class your ticket is. But a little movement can go a long way, and there are some simple steps we can all take to improve our chances of arriving at our destination in one (malleable) piece. Through a series of gentle exercises—simple enough to perform from the comfort of the plane seat—our muscles can get just enough movement to prevent pain upon landing. But which moves should you be practicing that won’t disturb the people next to you? We spoke to Pilates instructors to find out…

Why Pilates?

Pilates is a low-impact conditioning method that was invented in the 1920s by Joseph Pilates to help World War I soldiers recover physically. The conscious movements, which build strength and improve flexibility, can be done in small spaces and even seated, making them ideal for long-haul travel. Making a few targeted movements during a flight can help “reduce stiffness, make you feel more comfortable when you arrive, and combat puffiness by helping with overall circulation,” says Jessie Seleio, Stott Pilates instructor at Real Pilates. Though you don’t have to be a seasoned practitioner to try any of the below, if you’re a frequent traveler, consider taking regular classes so your body has a “stronger foundation and is better equipped to deal with long periods of sitting and traveling”, advises Lisa Sayers, Co-owner of House of Burn.

Why movement is key

This is not about doing a full Pilates routine in the aisle. Firstly, that would potentially be quite annoying for your fellow passengers and the crew. But secondly, you don’t actually need to make extreme movements in order to feel the benefits in your body. Having worked as cabin crew before opening her own Pilates studio, Sayers confirms, “You feel the effects of a long-haul flight far more in your body as a passenger than you do as a crew member. One of the biggest differences is simply movement.” While passengers often remain seated for hours at a time, crew spend the majority of the flight on their feet, which decreases their chances of stiffness. Adding in some timed walks or stretches is key to arriving feeling fresh. “Simply changing position, moving your joints and getting up whenever it’s safe to do so can make a massive difference,” says Sayers.

Pilates stretches to do on a long-haul flight

Deep diaphragmatic breathing

Sitting in one place for hours can “compress the diaphragm and restrict your circulation,” explains Seleio. You can combat this by practicing deep diaphragmatic breathing, which will help to “maintain oxygen flow, reduce muscle tension, and keep your nervous system calm”. To do this, “place yourself towards the front of your seat with your spine lengthened. Inhale deeply through your nose for a count of four, allowing your rib cage to expand sideways. Exhale slowly through your mouth for a count of four, gently drawing your navel toward your spine and allowing your ribs to soften inward,” instructs Seleio. “Repeat five times.”

Shoulder rolls

To help release tension in your shoulders and upper back, which can so easily become tense when sitting in a rigid seat, you need to make sure your movements go beyond just adjusting your neck pillow. To do this, Seleio says, “Sit upright with your arms relaxed by your sides. Slowly roll your shoulders up toward your ears, then back and down, encouraging your shoulder blades to glide smoothly across your ribcage.” Perform five to eight repetitions, then reverse the direction.