Long-haul flights can leave you feeling stiff and uncomfortable. Spending hours in the same position can cause tension and soreness in your muscles. However, you can combat this by doing these 10 easy stretches during your next flight:.

1. Neck Stretches

Begin by lowering your chin towards your chest, holding for 10 seconds, and then slowly turning your head to the left and right for another 10 seconds each. Finally, tilt your ear towards your shoulder first on the left and then the right.

This stretch helps relieve tension in your neck and shoulders.

2. Shoulder Stretch

Clasp your hands behind your back, straighten your arms, and lift your hands toward the ceiling. Hold this stretch for 10-15 seconds. This shoulder stretch loosens up the tension in your back and shoulders.

3. Wrist Flexes

Open and close your palm and make fists in each hand, holding each position for about 10 seconds. This stretch helps to get your blood flowing back to your hands.

4. Seated Pigeon

Cross one leg over the other at a 90-degree angle, then gently lean forward, holding this position for 10-15 seconds. Alternate legs, repeating twice on each side. This stretch benefits your hips and lower back.

5. Seated Spinal Twist

Sit cross-legged and place your right hand on your left knee. Turn your torso and look over your left shoulder, holding the position for 10 seconds. Then repeat on the other side.

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This seated spinal twist helps to loosen up your back muscles and relieve tension in your spine.

6. Hip Flexes

While seated, place your right ankle on your left knee and gently press your right knee down toward the ground. Hold for 10 seconds and then switch sides. This exercise helps to loosen up your hip joints.

7. Ankle Circles and Flexes

Circle your ankles clockwise and anticlockwise, holding the circle for five seconds on each side. Then flex your foot forward and back, holding the stretch for 10-15 seconds each side.

This exercise increases blood flow and reduces swelling in your feet and legs.

8. Seated Hamstring Stretch

Extend one leg straight out, toes pointing up, and reach towards your toes, trying to touch them with your fingers. Hold for 10-15 seconds and then repeat on the other side. This stretch benefits your hamstrings.

9. Quads Stretch

Lift your leg up towards your glutes and grab your ankle to hold it in place. Hold for 10-15 seconds and then switch to the other leg. This position stretches your quadriceps.

10. Calf Stretch

Stand up with one hand on the back of your seat. Lift one heel off the ground, keeping your toes pointed and hold for 10-15 seconds. Repeat on the other leg. This stretch will help prevent blood clots and swelling in your legs.