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When preparing for a long haul flight, it is important to form an exercise routine to avoid any unwanted injuries. Deep vein thrombosis occurs when a person remains inactive for a long period of time and blood collects, causing a clot (usually in the legs). Unfortunately, DVT is a very real risk to passengers and can prove fatal but luckily, there are some simple ways to avoid it.

NECK STRETCH

Sitting upright on an aircraft for a large amount of time can actually damage your neck long term. To avoid injury follow these steps and stretch once every hour.

1- Sit up straight and inhale deeply.2- Exhale and slowly turn your right ear down towards your right shoulder. 3- Hold for 20 seconds.4- Repeat exercise on the opposite side.

ANKLE ROTATION

1- Stretch your legs out under the seat in front of you as far as they will reach. 2- Lift your right leg and rotate foot slowly in a clockwise motion.3- Repeat with left leg.4- Repeat movement again, this time in an anti-clockwise motion.

STRETCH YOUR LEGS

When the fasten seatbelt sign is switched off it is a good opportunity to walk around the aircraft. This will allow you to stretch your legs and get the blood pumping around your system again.

KNEE-CHEST LIFT

1- Bend forward, gripping your right knee with both hands.2- Bring knee towards chest slowly.3- Hold position for 20 seconds.4- Slowly return foot to floor.5- Repeat with opposite leg.

THE OVERHEAD STRETCH

1- Again, start by sitting up straight in your chair, inhaling deeply.2- Slowly begin to bring your right arm up above your head until it is fully extended. 3- Repeat with the left arm, keeping the original arm in the air.4- Hold for 30 seconds and then slowly withdraw both arms.