Senior Flight Stretches Prevent Blood Clots

Combat DVT Risk on Long Airline Trips with Easy Stretches in Seat

Nov 6, 2008 Grace Lichtenstein

Air travelers over 60 are particularly at risk for dangerous deep vein thrombosis. Yet 6 stretching exercises done in a plane seat may reduce chances of such blood clots

Seniors and older boomers, even healthy ones, are among those at risk for blood clots developing in their legs if they remain immobile during long airline flights. Bad airline delays in recent years have brought the issue to the forefront. It is sometimes called “economy class syndrome.”

The federal Agency for Healthcare Research and Quality says one means fliers can use to combat the potentially life-threatening condition, known as Deep Vein Thrombosis or DVT, is to “change your position often, especially during a long trip.”

Continental Airlines’ in-flight magazine recommends the following 6 easy stretches, which can be done without leaving one’s airline seat, although getting up periodically and walking the aisle of the plane is also important.

Easy Stretches in Airplane Seat

• Ankle circles – Raise feet off the floor and rotate them in a circular motion. Make 5 circles clockwise and counterclockwise with each foot.
• Foot pumps – With heels on floor raise toes as far as possible. Hold for a few seconds and lower them to floor. Then raise keels but keep toes on the floor and hold for several seconds. Do this 5 times.
• Knee to chest – Lean slightly forward in seat and clasp hands around one knee. Slowly pull knee toward chest and hold for 15 seconds. Release and do the same with the other leg. Repeat twice.
• Shoulder roll—Keeping arms in place, rotate shoulders in a circle from front to back five times in each direction.
• Neck roll -- With relaxed shoulders, stretch neck toward left shoulder. Hold for several seconds. Then slowly roll head toward your chest and then stretch toward right shoulder. Hold for a few seconds. Do the same thing in reverse, rolling from right shoulder to left. Repeat 3 times.
• Shoulder stretch – Place right hand behind back on top of left shoulder. Grasp right elbow in left hand and gentle stretch your right shoulder toward left side. Hold 15 seconds. Switch arms and repeat twice.

To avoid economy class syndrome, the Agency for Healthcare Research and Quality says staying active on a plane is the key. Other recommendations :

• Wear loose-fitting clothes, socks, or stockings.
• Wear compression stockings if your doctor prescribes them.
• Do not stand or sit for more than 1 hour at a time.

According to the Website US Travel, “most long-haul flights include video programming to walk you through some in-seat stretches.” Travelers can also see a video of in-seat exercises at videojug.com under “Travel Health.” Senior fliers are also urged to drink plenty of water on a long flight.

The copyright of the article Senior Flight Stretches Prevent Blood Clots in Senior Travel is owned by Grace Lichtenstein. Permission to republish Senior Flight Stretches Prevent Blood Clots in print or online must be granted by the author in writing.

Knee to chest stretch

Ankle circles stretch

Foot pump stretch

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Comments

Jan 19, 2009 11:34 PM

Guest :

I am travelling to Africa soon, may I print the above stretches and use them on the plane. Halina

Jan 20, 2009 7:19 AM

Guest :

Yes of course you can print this and takek it on the plane.
Grace L

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