For your comfort on board, follow our advice and have a pleasant flight:

  • Drink plenty of fluids to prevent dehydration.
  • Moderate alcohol consumption.
  • During takeoff and landing, always have chewing gum or candy handy to reduce ear pressure.

We also suggest some exercises you can do during the flight:

Rotation of the ankles.

rodar-tornozeloHeels on the ground, lifting the front of your foot, move your toes in a circular motion outsider-in, then vice-versa(left and right foot). Move in each direction for 15 seconds. Repeat if you wish.

Sole lift.

levantar-os-dedos-copyStand on your heels and then your toes, for as long as you can supporting the weight of your body on your heels and then on your toes. Do this for 30 seconds.

Leg lift.

levantar-o-joelhoLift your knee whilst thigh muscles. Alternate legs. Repeat 20-30 seconds for each leg.

Rotation of the shoulders and head.

Ombro-copyRaise your shoulders and rotate them front and back. Do this slowly and calmly.

Lifting of the forearm.

levantar-o-bracoSit up straight in your chair and place your arms on chair arm, creating a 90 angle. Then lift your hand towards your chest and lower back to the original position. Alternate arms. Do this for 30 seconds.

knee to chest.

levantar-o-joelhoLift your leg, grab your knee with both hands and bring it to your chest. Hold it there firmly for 15 seconds and slowly lower it without taking your hands from your knees. Alternate legs. Do this 10 times.

Front pushes.

flexoes-a-frenteSlowly take your hands towards your ankles. Hold this position for 10 seconds and return to starting pose slowly.

Arm stretches.

rodar-o-braco-copyTake one of your arms behind your head and with the other hand grab your wrist behind your head, and slowly push on this arm. Hold this position for 15 seconds. Repeat now with the other arm.

Stretching of the shoulder.

movimentar-o-ombro-copy

 

Raise your arm, passing your chest and the other shoulder, with the other hand and softly press on the shoulder of the arm stretched out. Hold for 15 seconds. Repeat with other arm.