Image may contain: cloud, sky, outdoor and natureAre you looking forward to an upcoming holiday? Don’t let aches and pains develop before you get to your sun lounger.

Here are 5 exercises you can easily do on your flight to help keep you from seizing up!

1. Neck stretch. Drop your shoulders away from your ears then slowly bend your head to the side until you can feel a gentle stretch on the side your leaning away from. Hold for 30seconds. Repeat on both sides three times.

2. Upper Back rotations. Sit yourself up a tall as you can and pull your shoulders away from your ears. Gently twist your upper body, turning mainly with your chest not neck. Hold then slowly untwist and go the opposite way. This will help to get your upper back moving, which commonly becomes restricted if you’ve been sat for long periods.

3. Knee hugs. You can do this sitting if you have enough legroom! If not do it standing (you can hold something to balance). Bring one knee up towards your chest and with your arms (or arm if using the other hand to balance standing) squeeze giving it a nice hug. Hold for a short time then repeat with the other side. This will help to stretch your glutes out and gently open your lumbar spine up.

4. Calf Raises. This can be either done sitting or standing. The premise is the same with both. You want to rise up onto your toes, making sure to keep your big toe pushed down. Hold for a second then lower your self slowly. We are trying to use the calf muscles to pump blood into the lower leg and to your feet.

5. Finally stand up for some time! Especially if you are on a long flight. Sitting for long periods is not good for healthy circulation, which is important with lots of things! If your circulation is poor into the lower legs especially it can predispose you to develop deep vein thrombosis.

Enjoy your holiday!

Callum Watson