? 1. Bend your upper body sideways

Because the cabin is small, the upper body can't move too much, so the simplest action is to bend the body slightly to both sides and float as small as possible, preferably 45 degrees. Repeat 2 groups, 20 times in each group.

Stretch the waist

Stand up straight, keep your legs straight, raise your arms straight above your head, make a pistol gesture with your hands, slowly swing your shoulders to the lower right, and at the same time, try to put down your arms, stretch your left waist and switch to the other side to repeat.

Stretch your shoulders

People who often fly know that shoulders are actually the most tiring, so put your hands on your shoulders and then rotate them behind your body to achieve the effect of expanding your shoulders. Rotating back and forth 20 times, repeating the two groups, has a good effect on relaxing shoulder muscles.

Pull your arm back.

Sit forward and put your arms behind your back and cross. Lift your arms as high as possible, preferably parallel to the ground, but don't force them. Just lift them as high as possible and move slowly. Repeat the action in 2 groups, 20 times in each group.

5. Torsion of the neck

Start the back and forth movement of the neck. First, hold your head with your arms, keep your palms close to your head, and slowly tilt your head in the direction of your arms. Then turn your head left and right. While turning your head, keep your eyes on the direction in which your head turns, keep your upper body upright, relax your shoulders and don't arch.

On the chair in the engine room, put your hands on your sides naturally, then lift them horizontally forward, lift your arms parallel to your thighs, stand still for 5 seconds, and then slowly put them down.

Repeat the action in 2 groups, 20 times in each group.

Note: the whole process must use the strength of the arm and the movement must be slow.

Press your legs down.

Straighten your legs forward, then put your hands on your knees and press down gently. Remember not to push too hard, it is easy to hurt yourself. So it is the best way to press it down slowly, and the number of times is subject to what you can bear.

7. Exercise leg muscles

After flying for several hours, legs will inevitably feel stiff and numb, so the best way to move leg muscles is to knock with your hands. The so-called "knocking on the gallbladder" is not only a magic weapon for stovepipe, but also has the effect of activating muscles. Knock all the way from the thigh along the direction of the calf to ensure that your legs will move.