Created on: 05/29/07 - Email to friend - Print Page

Easing Joint Stiffness When You Fly

by Linda J. Brown

Anyone who sits through a long airline flight can experience stiff, achy joints and muscles, but it can be especially hard for those who have arthritis.

"You have to keep moving to keep your joints from getting stiff and painful," says Marilyn Moffat, PhD, professor of physical therapy at New York University. Moffat, who advises walking the aisles as much as possible during flights, developed the following simple exercises, each repeated five to 10 times, for the American Physical Therapy Association.

Heel raises. Sit with feet flat on the floor, hip-width apart. Lift heels off floor, hold for five to 10 seconds and lower heels to the ground.

Ankle circles. While sitting, lift right leg slightly off the ground and circle your foot clockwise. Circle 15 times clockwise and 15 times counterclockwise. Repeat with the left foot.

Overhead stretches. Stand, if possible, and reach arms straight up and stretch for five to 10 seconds. Slowly lean to the left, then right, bending gently at the waist. Open and close hands, then circle wrists as you stretch.

Back twists. While sitting, reach your right arm across your body and grab the left armrest. Slowly turn your body and head as far to the left as is comfortable and hold for five to 10 seconds.

Curl downs. Pull stomach and chin in while sitting and gently curl your body down very slowly, reaching hands toward the floor. Hold for five to 10 seconds, and slowly uncurl.