Interactive Guide
5 Post-Flight
Recovery Exercises
Beat jet lag stiffness and recover from long-haul travel — perfect for Brussels expats.
Total Exercises
5
Full Body Sequence
Estimated Time
10–15 Min
Daily Post-Flight
Primary Focus
Spine & Legs
Decompress & Circulate
Recovery Time Allocation (Minutes)
1. Legs Up the Wall (Viparita Karani)
Targets
Reverses blood pooling, reduces ankle swelling, decompresses spine.
How to Do It
- Lie on back, swing legs straight up the wall.
- Rest buttocks close to the wall.
- Breathe deeply and relax.
Duration
5–10 minutes (Deep, slow belly breaths)
2. Deep Hip Flexor Lunge with Rotation
Targets
Hip flexors, lower back, thoracic spine.
How to Do It
- Kneel and step one foot forward into a lunge.
- Press hips forward gently.
- Place opposite hand on floor and rotate torso, reaching arm up.
Duration
3–4 minutes (20–30 sec each side × 2 rounds)
3. Supine Spinal Twist
Targets
Lower back, hips, spinal rotation.
How to Do It
- Lie on back, hug right knee to chest.
- Guide right knee across body to the left side floor.
- Keep shoulders down, turn head to right.
Duration
4–5 minutes (45–60 sec each side)
4. Cat-Cow Flow (Extended)
Targets
Entire spine (cervical, thoracic, lumbar), spinal mobility.
How to Do It
- Tabletop position.
- Inhale (5s): Drop belly, lift chest and tailbone (Cow).
- Exhale (5s): Round back, tuck tailbone and chin (Cat).
Duration
3–4 minutes (15–20 slow cycles)
5. Standing Forward Fold with Ankle Pumps
Targets
Hamstrings, calves, ankle mobility, active circulation.
How to Do It
- Stand, bend knees slightly, fold forward from hips.
- Let arms and head hang heavy.
- Shift weight to balls of feet, then heels (Ankle Pumps).
Duration
3–4 minutes (20 pumps + 30–45 sec hold × 2–3 rounds)
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