Six Pre-Flight Stretches to Help Prevent Blood Clots on Long Flights
Prolonged sitting, such as when flying over rough terrain or international flight, can cause severe cramping and discomfort. But you also put yourself at risk for deep vein thrombosis or blood clots in your legs. These six preflight stretches can help reduce this risk.
In this video from Travel + Leisure YouTube, Lauren Williams, Fitness Expert at Health Magazine , and Dr. Raj, Medical Editor at Health Magazine, share a six-step program to complete before every long-haul flight:
- Downward Calf Stretch : Take a Downward Yoga Dog Pose, then alternately press your heels to the ground.
- Inchworm: Stand with feet shoulder- width apart , then bend over and touch the ground with your hands. Now bring your upper body forward with your hands until you are in a plank position, then lower your hips and look up. Return to starting position and repeat.
- Stretch shown in Figure 4: Stand on one leg and cross the other leg over the knee so that your legs are in the shape of a “4”. Now sit as low as possible on one leg, hold it for a few seconds, then switch legs and repeat.
- Toe Raises: Stand with your feet flat on the ground, shoulder-width apart. Climb up so that you are on the balls of your feet, hold this for a few seconds, then return down and repeat.
- Hamstring stretch and swing: Place one leg forward, straighten your leg, and point your toe toward the ceiling. Now bend your other leg and reach with your arms toward the floor. Swap legs and repeat.
- Half Knee Hip Stretch : Kneel down with one knee on the ground as if you are at the lowest point of the lunge. Place your hand against the leg in front of you on the ground for support, and extend the leg behind you until you feel it stretch. Lower it back to its original position, change legs and repeat.
These stretches will help your legs relax and improve blood flow. They will also help you avoid discomfort during the flight. Dr. Raj also recommends avoiding dehydration, keeping your feet flat on the floor when you sit, getting up from your seat, and walking a little every one to two hours.