Flight Isometrics

General Exercises

• Imagine a tennis ball in the calf of your leg. Using leg muscles, squeeze several times.
• With legs straightened, point the toes up and down vigorously.
• With the foot just off the floor circle the foot, first in one direction, then the other.
• To relieve aching and swollen feet, place the foot firmly on the floor, now pull the toes strongly towards the heel, arching the foot.

If reading for long periods:

• Close the eyes, then massage the eye lids with finger tips.
• Roll the eyes to the left, then right.
• At eye level, place a finger at elbows length. Focus the eyes on the finger, then look beyond it, focus again on the finger. Repeat.
• Cross arms and grip the knees. With arm muscles tensed, bend the elbows, bringing hands back to shoulder points. Pull your shoulders back, then repeat.

A useful exercise to ensure the chest is never in a cramped position:

• Breathe out, tightening the tummy muscles.
• Place hands on stomach and breath in "filling the waistline."
• Repeat 4 or 5 times.
• Practice this before settling down to sleep.

Deep Breathing:

• Inhale through the nose, hold for as long as possible. Slowly exhale, expelling as much stale air as possible.

Make long hours of sitting more enjoyable:

• Place hands behind the small of your back, arch spine forwards and backwards.
• Shrug the shoulders, then circle shoulders backwards.
• With fists close to the body, push down on the seat, attempting to lift buttocks off seat.
• Use layovers to exercise