Yoga on board: the 10 Essential in-flight Stretches for Flight Attendants!

Flight attendants can perform these simple stretches and yoga poses during flights to avoid back pain, offset long-standing hours, and ease leg discomfort. These stretches will help maintain their well-being while adhering to their demanding cabin crew responsibilities. In the post Yoga on board, we list the 11 must-do stretches that will make you feel great even after a long-haul flight! Let’s get started:

drawing of a flight attendant covered in tattoos in a yoga pose called lotus meditating

1. Seated Cat-Cow (Marjaryasana/Bitilasana)

Loosen your spine and improve posture, making long flights more comfortable.

  • Sit comfortably with feet flat on the floor.
  • Inhale, arch your back and lift your chest (Cow Pose).
  • Exhale, round your spine, and tuck your chin (Cat Pose).
  • Repeat for 5-7 rounds.

2. Seated Spinal Twist (Ardha Matsyendrasana)

Relieve tension in your back and promote spinal flexibility

  • Sit tall with feet grounded.
  • Inhale, lengthen your spine, exhale, and twist to the right, holding the back of the seat.
  • Hold for 30 seconds, then switch sides.

3. Seated Neck Release

cabin crew releasing neck pressure by tilting her head on the right side and placing her right hand on the left side of the head to apply gentle pressure.

Release neck tension and soothe sore muscles

  • Sit comfortably, and drop your right ear to your right shoulder.
  • Gently press your head to deepen the stretch.
  • Hold for 20 seconds on each side.

4. Seated Figure 4 Stretch

By stretching the hips, this pose helps alleviate tightness in the hip area, promoting better posture and providing relief from lower back discomfort during extended periods of sitting.

  • Sit tall, and cross your right ankle over your left knee.
  • Gently press your right knee down.
  • Hold for 30 seconds, then switch sides.

5. Seated Hamstring Stretch

Keep your legs limber, minimizing stiffness during long hours of sitting.

  • Extend one leg straight, flexing your foot.
  • Lean forward slightly, keeping your back straight.
  • Hold for 20 seconds on each leg.

6. Seated Ankle Circles

Improve ankle flexibility and blood flow, keeping your feet happy during the journey.

  • Lift one foot off the floor, and rotate your ankle in circles.
  • Repeat 5-7 times in each direction for both feet.

7. Standing Forward Fold (Uttanasana)

flight attendant standing on a yoga mat, bending forward with straight legs, hands touching the floor.

Relax your spine and legs, revitalizing your body before and after flights.

  • Stand with feet hip-width apart.
  • Hinge at your hips, reach for your toes, or rest your hands on your shins.
  • Hold for 30 seconds.

8. Standing Quad Stretch

Relieve tightness in your quadriceps, aiding leg comfort during extended periods of standing.

  • Stand, holding onto a nearby surface for balance.
  • Bend one knee, bringing your heel toward your glutes.
  • Hold for 20 seconds on each leg.

9. Standing Calf Raises

Strengthen your calf muscles to reduce fatigue and enhance comfort during long shifts.

  • Stand, lift heels off the floor, and lower.
  • Repeat 10-15 times.

10. Wall Calf Stretch

cabin crew stretching right calf, facing a wall, hands placed on it, right leg extended back, heel on the floor, body leans forward.

Reduces tension and improves flexibility, ideal for soothing leg discomfort.

  • Stand facing the wall, place hands on it, extend one leg back, heel on the floor.
  • Lean forward, feeling the stretch in your calf.
  • Hold for 20 seconds on each leg.

Yoga on Board: Final Thoughts

Incorporating these stretches into your flights will help you stay healthy and energized throughout your journey.

Remember, your cabin crew lifestyle goes beyond providing excellent airline customer service; it’s about self-care too! Yoga on board explains 11 simple stretches and yoga positions that will not only help you avoid back pain but also contribute to your overall cabin crew health and wellness. So, the next time you’re soaring through the skies in your cabin crew uniforms, sneak in a stretch or two, and find balance in your flight attendant lifestyle!

Travel Tip: Stay hydrated, move around when you can, and add these stretches to your in-flight service routine for a happier, healthier you! Your flight attendant job requirements include taking care of yourself, and we know you’ve got the dedication and passion for it.

Now, go ahead, dear flight attendants, and show that back pain who’s boss! Fly high with job satisfaction and a well-cared-for back! Rock this Yoga on board exercises, safe travel, and happy stretching!

(Note: Always consult with your healthcare provider before starting any new exercise routine, especially if you have any medical conditions or concerns.)

Flight Attendants Nation

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