If you’re a frequent long-haul flyer, it’s not just inflight exercises that are important. After landing, a few simple stretches and exercises in your hotel room, the gym or outdoors can help lessen the stress on your mind and body, says Sergio Conte. Here’s his five-step recovery programme

1. Deep breathing and stretching

Where? In your hotel room
Lengthening stretches and deep breathing can help alleviate the stress of being in transit. Lie on your back in a straight line, with your knees bent at 90 degrees and feet flat down. Inhale, slowly and deeply. As you exhale, sink the navel towards the spine without moving the pelvis or lower back. Draw up the pelvic floor muscles and hold for a couple of counts, then repeat.

2. Feet

Where? The hotel pool
Your lower legs and ankles can swell when you fly, but some gentle movement and stretching in a pool can help squeeze extra fluid out and the hydrostatic pressure on your legs improves circulation. For a real boost to your circulation, try alternating two minutes in the Jacuzzi with four minutes in the pool.

3. Back

Where? The hotel gym
Lower back pain is a common problem after a long-haul flight, so avoid staying seated for extended periods after you land. The inverted row exercise can also help strengthen all the back muscles. Lie on your back on a mat under a fixed horizontal bar (which is just high enough to allow the arm to extend fully). Grasp the bar with a wide overhand grip. Keeping your body straight, pull up to the bar. Return your body down, until your arms are extended, and repeat.

4. Heart and muscles

Where? The park
Walking is an excellent way to de-stress after a flight, especially if paired with long, deep breaths. Exercising the heart improves the delivery of oxygen to the muscles through the circulatory system. It also releases feel-good hormones, which can perk you up from the sluggish feeling produced by jet lag. Take a brisk 30-minute walk in the nearest park. Your back should be upright, with shoulders rolled back to open up the chest and lungs.

5. Ears

Where? Anywhere
Listening to music can have a huge impact on relaxing your mind and body. I’d choose a jazz album – something from Miles Davies’ Nefertiti is perfect.

Champneys offer full body MOTs to help you feel good before and after your travels. For more information, click here.

See how British Airways’ new Airbus A380 and Boeing 787 Dreamliner aircraft are designed with your wellbeing in mind.

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This article has been tagged BA, Wellbeing