Airplane Stretches

Airplane Stretches 1.Walk aisles of the plane. 2.Ankle circles: Lift feet off the floor, draw a circle with the toes, simultaneously moving one foot clockwise and the other foot counterclockwise. Reverse circles. Do each direction for 15 seconds. Repeat if desired. 3.Foot Pumps: Start with both heels on the floor and point feet upward as high as you can. Then put both feet flat on the floor. Then lift heels high, keeping the balls of your feet on the floor. Continue cycle in 30-second intervals. 4.Knee lifts: Lift leg with knee bent while contracting your thigh muscle. Alternate legs. Repeat 20 to 30 times for each leg. 5.Shoulder roll: Hunch shoulders forward, then upward, then backward, then downward, using a gentle, circular motion. 6.Knee to chest: Bend forward slightly. Clasp hands around left knee and hug it to your chest. Hold stretch for 15 seconds. Keeping hands around knee, slowly let it down. Alternate legs. Repeat 10 times. 7.Forward flex: With both feet on the floor and stomach held in, slowly bend forward and walk your hands down the front of your legs toward your ankles. Hold the stretch for 15 seconds and slowly sit back up. 8.Shoulder stretch: Reach right hand over left shoulder. Place left hand behind right elbow and gently press elbow toward shoulder. Hold stretch for 15 seconds. Repeat on the other side. 9.Neck roll: With shoulders relaxed, drop ear to shoulder and gently roll neck forward and to the other side, holding each position about five seconds. Repeat five times. 10.Back Stretch: Sit tall in your chair, making sure your body is a straight line from the tip of your head to your seat. Extend your arms in front of your body, and lace your fingers together. Rotate your wrists so that your palms are facing the seat in front of yours. Slowly extend your arms to the sky, until they are directly over your head. Push your hands as high up to the sky as you can reach. Hold this pose for at least 20 seconds before releasing your arms back to your sides. 11.Overhead Stretch: Start by sitting tall in your seat. Slowly extend your right arm overhead, as if you were raising your hand. Rest your left hand on your left thigh. Bend your torso to the left, letting your right arm reach over your head to the left side of your body. Hold this pose for at least 20 seconds before taking a short break and switching to the other side.

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