inflighPC workout program


Boost your health on board and make your flight exciting




Thank you to Lufthansa Training Switzerland AG in Zurich for supporting passengers to improve health on board! (The inflightPC pictures has been taken in their location.)

SAFETY INFORMATION BEFORE BEGINNING


Please be fasten seat belt while doing the inflightPC workout
and take care of your sitting neighbours.

Always advice your crew staff before doing the inflightPC exercises.
Every airline has his own safety and service rules on board.

Please be informed that some inflightPC exercises are not for all
class categories suitable. This inflightPC program has exercises with the
flexband too and are designed for business and first class.

PLEASE READ CAREFULLY THE FOLLOWING INSTRUCTIONS
The information and the illustrated health exercises in this inflightPC program represents the experiences and opinions of the developer of this health concept. It has been created based on his expertise and observations. All the exercises have been chosen and illustrated through proven practical experiences. They are suitable for people who can physically move without pain or restrictions. It is the individual's responsibility to decide how frequently and which exercise to perform. All participants in this inflightPC activities must assume the responsibility for their own actions and safety. If uncertain, please contact your doctor or therapist for further advice. If you have health problems or medical conditions, consult with your physician before undertaking any of the activities set out in this inflightPC health program. Neither the developer or supplier are responsible or liable for any injuries or impairments that may result through the practical directions and use of this inflightPC workout program.

The participant acknowledges acceptance of these instructions as soon as
 the inflightPC workout program will be practiced

IMPRINT

Start with the inflightPC workout

Please follow the instructions of each exercise.

UPRIGHT POSTURE

BEFORE BEGINNING WITH THE EXERCISES PLEASE TAKE AN UPRIGHT SITTING POSITION

 AIM

  • Promote an upright spinal position
  • Stabilize the shoulder position
  • Optimize the head position
  • Improve the plevic and leg position
  • Release neck and shoulder muscles 

 

INSTRUCTIONS 

1. Sit on the edge of the chair. Press your bottom firmly into the chair

2. Sit up straight

3. Look forward

4. Relax the shoulders

5. Drop the shoulderblades in the direction of your bottom

6. Bend knees at 90 degrees

7. Feet should be flat on the floor

POWER BREATHING TECHNIQUE

Please use this special power breathing with every exercise. This breathing can be practised in your daily routine and for other health workout programs too. In addition it can be a way to calm down.

 

AIM

  • Strengthening abdominal muscles
  • Strengthening back muscles
  • Promote spinal stability
  • Less spinal pressure
  • Improve the cardio vascular system (prevents thrombosis)
  • Improve the oxygen transfer during the flight
  • Promote to calm down and relax


 INSTRUCTIONS
Sit up straight. The spine should remain in an upright position.

Place your hands on your ribcage.

BREATH IN

Take a breath in through the nose, allowing the ribcage to expand.

Relax the head and shoulders and ensure that the spine remains in an upright position.

 

BREATH OUT

Breath out through slightly closed mouth. The ribcage sinks and simultaneously the abdomen and the plevic floor muscles are tightened, whilst the navel is pulled in towards the spine.

Strengthen your core muscle constantly during this breathting technique.
 By finishing the exercise please take your normal breath back.

 

IMPORTANT: This Power Breathing Technique is used with every exercise to effectively strenghten the back and abdominal muscles. Otherwise please use your normal breath.

 

STRENGTHENING CORE MUSCLES WITH SPINE TWIST AND LEG MOVEMENT

AIM

  • Strengthening abdominal, back and leg muscles
  • Improve spine and pelvic stability
  • Improve chest mobility
  • Promote flexibility for the upper part of the body
  • Promote a blood circulation for the leg (possibility to prevent thrombosis)

 

INSTRUCTIONS

Pull the spine up towards the ceiling. Look straight ahead, arms behind the head. Firmly press your bottom into the chair.

 

BREATH OUT:

Activate the power breathing technique, then with arms behind the head and without lifting the shoulders, turn the upper body towards the right. At the same time, lift the right leg without moving the pelvis. At all times maintain an upright sitting position.

 

BREATH IN:

Return the upper body to the starting position and lower the right leg whilst keeping the upright sitting position.

 

On the next breath out, turn the upper body towards the left and simultaneously lift the left leg.

 

8 REPETITIONS EACH SIDE

This exercise is for all class categories (Economy, Business, First) suitable.

 

STRENGTHENING BACK MUSCLE WITH LEG WORKOUT

 

AIM

  • Strengthening back and leg muscles
  • Strengthenig the pelvic floor muscle
  • Improve spinal stability during leg movement
  • Improve upright posture while leg movement

 


 INSTRUCTIONS

Please sit in an upright position. Push your heels into the floor and lift the toes. Release your arms and shoulders.

 

BREATH OUT:

Activate the power breathing technique, lift the right leg with knee still bent and push the heel of the left leg into the floor. Do not move the pelvis or spine. Lower the shoulder towards the pelvis.

 

BREATH IN:

Move the right leg back, actively holding the power breathing. Stabilize the pelvis and spine still during maintaining an upright sitting position.

 

On the next breath out, lift the left leg and push the heel into the floor with the right leg.

 

8 REPETITIONS EACH SIDE

This exercise is for all class categories (Economy, Business, First) suitable.

 

More inflightPC exercises

Please visit our instagram account inflightpilates for more inflight health exercises.
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