In-Flight Exercises to Help Avoid DVT

In order to reduce the risk of circulatory problems, particularly deep vein thrombosis (DVT), consider carrying out some exercises every few hours and take a brief walk around the cabin every hour. The following simple exercises can help reduce stiffness, tiredness and the likelihood of sluggish circulation, all of which can result from sitting in one place for a long time.

Before undertaking any exercises, always make sure that you are medically fit to do so. Should you feel unwell during the exercises whilst you are flying, stop immediately and alert a member of the cabin crew.

Sitting Correctly

Place your pillow in the hollow of your lower back.
Lengthen up through the top of your head.
Keep your shoulders relaxed.
Try not to cross your legs - this will help your back and improve your circulation.

Neck Rolls

With your shoulders relaxed, gently and slowly allow your head to drop to one side - do not force it.
Hold this position for about 5 seconds.
Slowly roll your head down towards your chest; hold for 5 seconds.
Roll your head up towards the other shoulder; again, hold for 5 seconds.
Try to keep the back of your neck long and your shoulders relaxed.
Reverse the movement and repeat several times.

Shoulder Rotations

Sit tall, but move forward a little in your seat.
Bring your shoulders up towards your ears then circle them back downwards.
Repeat 6 times.
Shrug your shoulders up toward your ears.
Repeat 6 times.

Thigh Flexes

Make a fist with both hands and place them between your knees.
Squeeze as hard as possible for 5 seconds, then release.
Repeat10 times.

Knee to Chest Bends

Bend forward slightly. Clasp your hands around your left knee and hug it to your chest.
Hold this stretch for 15 seconds.
Keeping your hands around the knee, slowly let it down.
Alternate legs.
Repeat 10 times.

Knee Lifts

Lift your leg, with the knee bent, while contracting your thigh muscle.
Alternate legs.
Repeat 20 to 30 times

Calf Exercises

Sitting tall, take your foot back underneath the seat a little, keeping it in a line with your knee and hip.
Keeping the foot flat, push the toes and ball of your foot into the floor; hold for a count of 5, then release.
Now push your heel into the floor for a count of 5, release.
Repeat these two actions with the knee at a right angle and with the leg stretched out a little, again in a line with the knee and hip. You should feel the work deep in your calf.

Forward Flexes

With both of your 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 this stretch for 15 seconds and then slowly sit back up.

Foot Extensions

Place your heels on the edge of a briefcase, bag or foot bar.
Raise your toes upwards toward your shins.
Repeat in a rapid manner until the shin muscles ache.

Foot Flexes

Place your toes on the edge of your briefcase, bag or foot bar.
Thrust your heels upward, as high as possible, until you feel a contraction in the calf.
Hold the contraction tightly for 2 seconds and then lower your heels as far down as possible below the edge of the bag or bar.

Foot Pumps

Place both heels on the floor and point your feet upward as high as you can.
Then move both feet so they are flat on the floor.
Then, lift your heels high, keeping the balls of your feet on the floor.
Repeat these three movements in a continuous motion in 30-second intervals.

Ankle Circles

Sit tall in your seat.
Place the pillow under your right thigh, just above the knee, keeping your weight even.
Draw a circle with your right foot, keeping the whole leg as still as possible.
Rotate in each direction 10 times.
Move the pillow to your left thigh and repeat.