With 34% of UK travellers planning long-haul trips in 2025, health experts are raising concerns about the physical impact of extended flights. The London School of Osteopathy (LSO) has issued new guidance on simple in-seat stretches to combat stiffness, swelling, and circulation issues. These movements, designed to be performed at 30,000 feet, could be key to arriving at your destination pain-free and healthy.

Why long-haul flights strain the body

“Sitting still for hours on end can take a serious toll on your body,” says Fiana Hamilton, Principal of the LSO. “The cramped conditions, low cabin pressure and lack of movement on long flights can lead to joint stiffness, poor circulation, muscle aches and back or neck pain. But the good news is there are simple stretches and movements you can do in your seat that make a real difference.”

Long-haul flights, typically lasting six hours or more, pose unique challenges. Prolonged immobility reduces blood flow, increasing the risk of deep vein thrombosis (DVT), a condition where blood clots form in deep veins, often in the legs. According to the NHS, DVT can lead to serious complications, including pulmonary embolism, if untreated. Research from the World Health Organization indicates that the risk of DVT doubles after four hours of immobility, making in-flight movement critical.

Simple movements to keep you healthy mid-flight

• Seated knee lifts. Lift one knee at a time towards your chest and hold for 5 seconds. Repeat 10 times per leg to keep hip joints mobile.
• Neck rolls. Gently tilt your head to the side and roll it forward and round to the other side. Repeat dropping forward and back to the other side. This helps release neck tension.
• Ankle circles. Rotate each foot in both directions to promote blood flow and reduce swelling.
• Shoulder rolls. Shrug shoulders up to your ears, then roll them back and down. Eases upper back tension and improves posture.
• Standing calf raises. When it’s safe to move around, stand and raise your heels off the ground, then lower slowly. Great for boosting circulation in your lower legs.

How to maximise the benefits of in-seat stretches

The LSO advises repeating these stretches hourly to maximise benefits. For added protection against DVT, experts recommend wearing compression socks, which improve blood flow in the legs. Staying hydrated is also essential, as dehydration can increase swelling and the risk of headaches, according to the British Medical Association.

Watch for signs of deep vein thrombosis after flying

The LSO warns travellers to stay vigilant for symptoms of DVT, which may not appear until after the flight. Increased swelling, tingling, or pain in the legs should prompt immediate medical attention, as these could signal a clot. “Stiffness and pain after flying is common, but it shouldn’t be ignored,” Hamilton says. “A little movement during your flight can go a long way towards making sure you arrive relaxed, mobile and ready to enjoy your holiday.”

Smart travel habits can protect your health

For those planning long-haul adventures, preparation is key. The LSO’s guidance aligns with advice from the UK’s Civil Aviation Authority, which encourages passengers to walk the aisle when safe and avoid crossing legs, as this can restrict blood flow. Travel health experts also suggest choosing an aisle seat for easier access to movement and avoiding alcohol, which can contribute to dehydration.

As UK travellers increasingly set their sights on distant destinations like Australia, Southeast Asia, and the Americas, incorporating these stretches into your in-flight routine could make all the difference. By prioritising mobility and circulation, you can step off the plane ready to embrace your holiday, free from aches or health worries.