Keeping the upright position, press the spine firmly against the back of the chair. Spread your pelvis and head in opposite directions. Position the pelvis clearly in the center of the seat, distribute the pressure evenly on both sides of the pelvis. Feel the pelvic floor area. Inhaling, relax the “bottom of the basket”, as if lowering it onto the seat, exhaling slowly, raise the bottom of the basket up the spine to the navel. Relax again. Perform 10 times.
The purpose of the exercises: to ensure blood circulation, prevention of swelling and back pain.
1. Twisting down. Pull your stomach to the back of the chair, begin to lean forward, as if you are peeling yourself off, like wallpaper from a wall and turning your spine into a roll. Lean as far as possible by inhaling. Exhaling, return each vertebra and nape to the back of the chair in turn. The abdomen remains fit all exercise.
2. When pushing your elbows away from the armrests, stretch your sternum up towards the ceiling, you may be able to raise your pelvis above the seat, take a deep breath. Get down.
Repeat each movement 3 times.
3. Place your right hand on the back of your head and stretch your elbow toward the ceiling, as if moving it away from the pelvis. A deep breath will help stretch the muscles between the ribs. Repeat for the other side.
4. Torso twists. Stretch your right elbow to the back of the seat on the left, turning the torso to the left. Repeat the other way.
The purpose of the exercises: to relieve tension from the muscles of the back, neck, improve blood circulation, provide nutrition to the intervertebral discs, prevention of degenerative changes in the spinal column.
Take off your shoes. Keeping alignment, check the triangles of the feet, they are still on the floor. Without changing the position of the knees and torso, perform the following movements:
1. Roll the feet to the outer edges of the feet (arches from the heels to the little fingers), move your toes.
2. Roll your feet to the inner arches of the feet (arches from the heels to the toes), move your toes.
3. Lift the heels high, moving the support to the front arches of the feet (from the thumbs to the little fingers). Alternately lower and raise the heels of both legs, simulating walking. You can add flexion of the foot to yourself when the heel is lowered.
4. Lower the stop triangles to the floor. Pull your fingers to the heels, as if you are compressing your feet into a fist, then relax them.
5. Lift the heels. Perform circular ankle movements in both directions. Lower your heels to the floor.
Perform each movement 10 times.
The purpose of the exercises: significant help to the heart, improving blood circulation in the legs and pelvic area, prevention of edema and varicose veins, strengthening of the muscles of the feet, prevention of back pain, reflexology.
5. The waiting room
The next test is the waiting room. If you are waiting for a long dock, then try to turn this pause into unloading for the spine. Even 15-20 minutes is enough to bring yourself to a relatively decent condition and prepare for the next flight.
Now your body needs to stretch its hamstrings and hip flexors, as well as to move wider than on a plane seat.
Find a secluded place so as not to be embarrassed. Put your luggage in sight.
1. Sit on the edge of a bench or seat, straighten one leg forward, resting your hands on the opposite knee, tilt the straightened torso to a straight leg, pulling the foot towards you. Feel the stretching of the muscles of the back of the leg. Hold the position for 10-30 seconds, natural breathing. Repeat for the other leg.
2. Face the wall at arm’s length. With one foot, step back. Keeping your hands on the wall, lower the heel of the back foot while bending the knee of the front foot. Tighten the stomach and tighten the buttock from the side of the straight leg, pull the tailbone to the wall in front of you, like a tail between the limbs. Hold the position for 10 seconds. Repeat with the other leg.
3. Standing near the wall or holding on to any handrail, bend the right leg at the knee, pulling the heel to the buttock, the knee is down, the stomach and buttocks are tightened. Hold for several seconds while stretching the front of your thigh. Do not forget about the tail directed to the front between the lower extremities. Repeat for left foot.
Now, taking advantage of the availability of space, wave your arms, legs, bow down, squat. Move to make you want to sit down again. Try to walk more and sit less. Do not forget, there are still several hours ahead in the limited space of the aircraft.
If you don’t feel like walking at all, try to find an opportunity to lie down. For this purpose it is not necessary to look for a special zone. Quite often, if the airport is not crowded, you can find a free row of 3 to 4 seats, which can accommodate without harm to others. The main task for you now is to straighten your legs in the knee and hip joints. Even 15 minutes will greatly alleviate your condition.