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6 Easy Exercises and Stretches You Can Do Even in Economy

May 28, 2018
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3 min read
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Flying has never been healthier, easier or more affordable — but for many travelers, it’s still a literal pain. In addition to the discomfort that comes from staying folded in a cramped seat on long-haul flights, flying has also been linked to conditions such as deep vein thrombosis and pulmonary embolisms, particularly in travelers with pre-existing conditions.

Experts agree that one of the best ways to stay safe (and comfortable) is to keep the blood flowing.

The Points Guy spoke with Daniel Giordano, co-founder of Bespoke Treatments Physical Therapy in New York City, about movements and stretches travelers can easily perform on an airplane to promote blood circulation, and to alleviate lower back and neck pain.

“These exercises [and stretches] are designed with that in mind,” Giordano said. "They're really easy and help with mobility in the spine, breathing and opening up the muscles."

Best of all? You can even do most of them while seated in economy.

Take a stroll around the cabin

You don't have to jog in place or do lunges when the captain turns off the seatbelt sign. Simply get up and walk up and down the aisles to help improve circulation.

(Illustration by MCKIBILLO)

Pump your legs

To boost blood flow and improve circulation, "pump your feet" while you sit. In addition to preventing deep vein thrombosis, pumping your feet can reduce swelling in the lower extremities. (Giordano even recommends that his clients travel with a device, such as a Firefly knee strap, that can gently stimulate the peroneal nerve to promote circulation.)

(Illustration by MCKIBILLO)

Do a few seated stretches

Upper Trapezius and Levator Scapulae Stretches

"[There are] two neck stretches that people do, and they're pretty easy," Giordano said. For the upper trap stretch, simply sit up tall and "pull your ear toward your shoulder while the other arm is dropped at your side."

Very similar to the upper trapezius stretch, the levator scapulae stretch (pictured below) features one key alteration. Instead of pulling your ear to your shoulder, "pull your nose to your armpit," Giordano said. "That stretches all aspects of your neck."

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(Illustration by MCKIBILLO)

Seated Figure Four

Start by placing your right ankle on your left knee at a right angle, then bend forward.

"[This] will help stretch the glute from the end of your hips," Giordano said.

Repeat on the other side, placing your left ankle on your right knee. It's usually recommended that you keep your foot flexed. This exercise, admittedly, will be easier if you're friendly with your seat neighbor — or seated in business class.

(Illustration by MCKIBILLO)

Seated Cat Cow

To help with mobility in the spine, "[put] your hands on your knees, and as you inhale bring your chest forward and look up," Giordano said. "As you exhale, round your spine." If you practice yoga, you'll immediately recognize the flow of the move.

(Illustration by MCKIBILLO)

Illustrations by MCKIBBILLO

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at American Express's secure site
Terms & restrictions apply. See rates & fees
Best for dining at restaurants

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  • Intro Offer

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  • Annual Fee

    $325

  • Recommended Credit

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Why We Chose It

There’s a lot to love about the Amex Gold. It’s a fan favorite thanks to its fantastic bonus-earning rates at restaurants worldwide and at U.S. supermarkets. If you’re hitting the skies soon, you’ll also earn bonus Membership Rewards points on travel. Paired with up to $120 in Uber Cash annually (for U.S. Uber rides or Uber Eats orders, card must be added to Uber app and you can redeem with any Amex card), up to $120 in annual dining statement credits to be used with eligible partners, an up to $84 Dunkin’ credit each year at U.S. Dunkin Donuts and an up to $100 Resy credit annually, there’s no reason that foodies shouldn’t add the Amex Gold to their wallet. These benefits alone are worth more than $400, which offsets the $325 annual fee on the Amex Gold card. Enrollment is required for select benefits. (Partner offer)

Pros

  • 4 points per dollar spent on dining at restaurants worldwide and U.S. supermarkets (on the first $50,000 in purchases per calendar year; then 1 point per dollar spent thereafter and $25,000 in purchases per calendar year; then 1 point per dollar spent thereafter, respectively)
  • 3 points per dollar spent on flights booked directly with the airline or with amextravel.com
  • Packed with credits foodies will enjoy
  • Solid welcome bonus

Cons

  • Not as useful for those living outside the U.S.
  • Some may have trouble using Uber and other dining credits
  • You may be eligible for as high as 100,000 Membership Rewards® Points after you spend $6,000 in eligible purchases on your new Card in your first 6 months of Card Membership. Welcome offers vary and you may not be eligible for an offer. Apply to know if you’re approved and find out your exact welcome offer amount – all with no credit score impact. If you’re approved and choose to accept the Card, your score may be impacted.
  • Earn 4X Membership Rewards® points per dollar spent on purchases at restaurants worldwide, on up to $50,000 in purchases per calendar year, then 1X points for the rest of the year.
  • Earn 4X Membership Rewards® points per dollar spent at US supermarkets, on up to $25,000 in purchases per calendar year, then 1X points for the rest of the year.
  • Earn 3X Membership Rewards® points per dollar spent on flights booked directly with airlines or on AmexTravel.com.
  • Earn 2X Membership Rewards® points per dollar spent on prepaid hotels and other eligible purchases booked on AmexTravel.com.
  • Earn 1X Membership Rewards® point per dollar spent on all other eligible purchases.
  • $120 Uber Cash on Gold: Add your Gold Card to your Uber account and get $10 in Uber Cash each month to use on orders and rides in the U.S. when you select an American Express Card for your transaction. That’s up to $120 Uber Cash annually. Plus, after using your Uber Cash, use your Card to earn 4X Membership Rewards® points for Uber Eats purchases made with restaurants or U.S. supermarkets. Point caps and terms apply.
  • $84 Dunkin' Credit: With the $84 Dunkin' Credit, you can earn up to $7 in monthly statement credits after you enroll and pay with the American Express® Gold Card at U.S. Dunkin' locations. Enrollment is required to receive this benefit.
  • $100 Resy Credit: Get up to $100 in statement credits each calendar year after you pay with the American Express® Gold Card to dine at U.S. Resy restaurants or make other eligible Resy purchases. That's up to $50 in statement credits semi-annually. Enrollment required.
  • $120 Dining Credit: Satisfy your cravings, sweet or savory, with the $120 Dining Credit. Earn up to $10 in statement credits monthly when you pay with the American Express® Gold Card at Grubhub, The Cheesecake Factory, Goldbelly, Wine.com, and Five Guys. Enrollment required.
  • Explore over 1,000 upscale hotels worldwide with The Hotel Collection and receive a $100 credit towards eligible charges* with every booking of two nights or more through AmexTravel.com. *Eligible charges vary by property.
  • No Foreign Transaction Fees.
  • Annual Fee is $325.
  • Terms Apply.