'A world of difference': First thing you should do after getting off a long flight
As Aussies, long-haul flying is often a requirement of going on holiday, and our bodies are put through a lot when we're tightly packed in economy class for many hours at a time.
With new planes rolling off the production line left, right and centre, flight times are also getting longer and longer.
Now an expert has revealed the first thing you should do when you get off a long flight to help feel like yourself again, asap.
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When you get off a long flight moving your body straight away is key. Getty
"Travel can be exciting, it also asks a lot of our bodies," personal trainer Kelsey Wells tells 9Travel.
"Sitting for hours in the same position, with limited movement and disrupted routines, can leave us feeling stiff, tight, and simply not our best."
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Kelsey, who is also the founder of the Redefine Fitness Method & Retreats, says the trick is to do some gentle movement as soon as you can after getting off the plane.
"When you're seated for long periods, your muscles naturally shorten and tighten – especially through the hips, back, and legs – and that bent position can reduce circulation, meaning your muscles aren't getting the oxygen and nutrients they need to feel good," she tells us.
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Flying puts a lot of stress on our body. iStock
Taking a few minutes to move your body mindfully can make a "world of difference", Kelsey says.
"It doesn't need to be intense – just simple, mindful movement that helps you reconnect with your body and feel more like yourself again," she adds.
"Slow, intentional stretching helps release tight muscles, increase blood flow, and support your body as it resets."
Here are some of Kelsey's top post-flight stretches to try on your next trip.
Chest opener stretch
Counteracts the rounded-shoulder posture from sleeping upright or sitting in cramped seats.
How to do it:
- Stand tall and interlace your fingers behind your back
- Gently lift your chest and pull your shoulders back
- Keep your ribs down and breathe deeply
- Hold for 30 seconds
Kelsey Wells says some mindful and gentle movement makes a big difference. Supplied
Cat-cow stretch
This movement helps increase spinal flexibility and encourages blood flow through the back and shoulders, easing stiffness in the upper body.
How to do it:
- Start on all fours with your wrists under your shoulders and knees under your hips. Inhale as you drop your belly and lift your chest (cow pose), and exhale as you round your spine, tucking your chin toward your chest (cat pose)
- Repeat the stretch 10-12 times
Hip flexor stretch
Sitting for long periods can cause the hip flexors to shorten and tighten. This stretch targets those muscles, improving mobility in the hips and lower back.
How to do it:
- Start by kneeling on the floor with one foot in front, creating a 90-degree angle in the front knee (lunge position)
- Lower your hips forward and gently press your pelvis toward the floor to feel a stretch in the front of the hip on the kneeling side
- Hold for 20-30 seconds, and repeat on the other side
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More things to do after a long flight
Along with stretching, Kelsey says these three simple practices also really help and support her body and wellbeing after a long flight.
Hydration
"Flying is incredibly dehydrating, so I always make drinking water a priority both during my flights and as soon as I land. If I have electrolytes with me, even better – they can help replenish minerals and support circulation, energy, and recovery."
Getting outside for a walk and some movement will help. Supplied
Gentle walking
"Walking is one of the easiest ways to help wake up your muscles and boost blood flow after sitting for hours. Whether it's through the airport, outside in the fresh air or on a treadmill, even 10–15 minutes can help you feel lighter and more energised."
Fresh air and sunlight
"Getting outside and getting some sunlight in your eyes for even just a few minutes can help regulate your nervous system, boost your mood, and reset your internal body clock, especially helpful after long-haul travel with time changes."
