With the holidays now in full swing I have been getting tons of emails from clients and people asking me what’s the best way to be safe and comfortable while flying the friendly skies. Here is my top tips for safe travels. 

Wear comfortable loose clothing .

Bring a towel and roll it up place it behind your lower back for support.

Bring a neck pillow.

Stay SUPER hydrated. Dehydration can restrict blood flow and circulation to the uterus and placenta and increase the risk of blood clots. 

Bring healthy snacks to munch on. 

Take vit c ( while flying 1,000) for a little immune boost ( I also love Emergen- C powder drink you can add to your water ) 

Avoid salt , greasy and gas producing foods ( broccoli, cabbage,lentils) ,carbonated drinks while flying and before travel. 

Bring mint and or ginger tea to help with trapped gas that often happens when in high altitude. 

Elevate your legs by putting your feet up on a carry on bag. 

 To help with swelling and prevent clotting Compression socks or sockings are a must !  I love these brands Belly bandit and Tootsies .

Wearing motion sickness wristbands can help with morning sickness when traveling . 

Stand , stretch and walk the cabin every  hour to get circulation moving. 

I personally always avoid walking through the (AIT )Advanced imagery technology scanners. They are the ones you stand in and they spin around you. I suggest for everyone to  go through the metal detectors instead and Opt for a pat down to avoid extra radiation. 

Here is a little stretching routine you can do throughout the flight to get the circulation moving, decrease swelling and relieve back and neck stiffness. 

 While Sitting your seat- 

March your feet on the floor 

Point and flex your feet 20 times 

Rotate your feet and do some ankle rolls 20 in each directing. 

Place your right foot over your left knee ( flex your foot to protect your knee)  and lean forward to stretch out the hips. Hold for 5 -10 rounds of Deep belly breathing and then switch sides and repeat.

With both feet flat on the floor, sitting up straight, bring your right hand on your left knee and place your left hand on the arm rest. Look over your left shoulder and give yourself a gentle pregnancy approved twist. Switch sides. 

 Neck rolls – Roll your head to the right and circle 10 times and then switch directions.

 Shoulder rolls – Roll your shoulders up, back, down and around  10 times the switch directions. 

While standing – (some people are more comfortable doing at back of the plane)

Calf stretch –  Holding on to the back of your seat or a wall . Keep your right leg forward, foot flat on the floor, and extend your left leg straight back, placing your heel flat on the floor. Don’t bend your back knee. Lean into the wall until you feel the stretch in the calf of the straight leg. Hold for 30 seconds and switch sides.

In a side leg squat place both hands on your knees, inhale as you arch your back exhale as your round your back ( think  standing cat/ cow) do a few rounds. 

In the same position with you hands on your knees move your right shoulder towards your left knee and switch sides a few times. 

Quad stretch – Holding onto a wall or the back of the seat. Bring your knees together, from behind grab hold of your left foot and bring it towards your bottom. Hold for 5 seconds and then switch sides.