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5 Stretches to Do While Sitting on a Plane (And How Sleeper Hold Can Help You Relax Post-Stretch)

October 08, 2024 2 min read

5 Stretches to Do While Sitting on a Plane (And How Sleeper Hold Can Help You Relax Post-Stretch)

Flying can feel like a workout for your body, especially on long flights where you're stuck in one spot for hours on end. Luckily, with a few simple seated stretches, you can keep your blood flowing, muscles loose so you feel more comfortable in that cramped cabin seat. And once you've stretched it out, the Sleeper Hold travel pillow is like the cherry on top—letting you kick back, relax, and stay comfy while keeping your posture in check. 

Here are five easy stretches you can do without even leaving your seat:

Seated Knee Pull

How to do it: Sit up tall and bring one knee up like you’re sneaking it into your personal bubble. Hug it tight and pull it closer like it’s your long-lost friend. Hold for 20-30 seconds, then switch legs.

Benefit: This stretch loosens your hips and lower back, which can become tight after long periods of sitting.

Seated Spinal Twist

How to do it: Sit like a pro, feet flat on the floor. Place your left hand on the outside of your right knee, and gently twist like you’re trying to peek over your shoulder at someone’s in-flight snack. Hold for 15-20 seconds, then switch sides.

Benefit: This stretch helps reduce stiffness in your back and spine, making it easier to sit comfortably for longer.

Ankle Rolls

How to do it: Lift one foot just a bit off the floor and draw circles with your ankle, as if you’re lazily stirring an imaginary pot of soup. Do 10 rotations in each direction, then switch feet.

Benefit: This one’s great for keeping the blood flowing in your legs and saying goodbye to that puffy foot feeling.

Seated Forward Fold

How to do it: Feet flat on the ground, slowly lean forward like you’re trying to reach for something important (like that extra bag of peanuts). Keep your back straight and hold for 20-30 seconds.

Benefit: This stretch takes care of tension in your lower back and hamstrings, the two main culprits when sitting too long.

Shoulder Shrugs

How to do it: Shrug your shoulders up toward your ears, as if you’re saying “I don’t know” without actually saying anything. Hold for a few seconds, then slowly release. Repeat 10-15 times.

Benefit: This helps release the “I’ve been sitting for hours” tension from your shoulders.

After a good stretch, it’s time to settle in and stay comfy—because let’s be honest, airplane seats aren’t exactly designed for luxury. That’s where Sleeper Hold comes in, like your trusty sidekick for in-flight relaxation. Its ergonomic design keeps your neck and spine perfectly aligned, so you can say goodbye to the dreaded “bobblehead” .Once you've stretched out those travel-weary muscles, let Sleeper Hold take over. By the time you land, you'll feel like you've had a spa-level nap!