Neck Roll
Keep your head straight.
Move your neck in a
circle with the right
ear tilted towards your
shoulder followed by the
chin facing your chest.
Next, roll the neck so
that the left ear moves
towards the left shoulder.
Roll your head back.
Follow both the clockwise
and anti-clockwise
directions.
Wrist Rotation
Sideways arm extension
is not plausible during
flights. So, put your
hands forward. Keep
them straight. Make a
fist on both hands. Now,
rotate the wrists—one in clockwise and another in
anti-clockwise directions.
Reverse the process.
Tip-Toe and Heels
Keep your feet flat on the
ground. Put the weight of
the legs on the heels and
lift your toes up as far as
possible. Now, feet flat
on the ground again. This
time, lift your heels up as
far as possible.
Ankle Circles
Let your feet up in the
air. Circulate one foot in
the clockwise direction and another in the anti-clockwise direction.
Repeat the movement.
Shoulder Roll
Keep your body straight.
Move only your shoulders
in a circular motion—forward and backward.
It follows the back-up-
forward-down direction.
Shoulder roll exercise has
the appearance of a shrug
Arm Stretches
This is for arm flexibility
to reduce the stiffness of
the muscles. Bring your
right arm up and across
the left side by holding
it with your left arm.
Stretch it. Now reverse
the process
