Tired of Feeling Bloated + Sore After a Flight? Here’s Exactly What to Do
My go-to travel recovery tips that actually work.
“After years of long-haul flights as a model, I know what it’s like to land feeling puffy, stiff, and like I need a full-body reset. These are the exact habits and stretches I now swear by to feel better during and after any flight.” — Tasha Franken
Hours of sitting, recycled cabin air, salty snacks, and limited movement…it's a perfect storm for inflammation, sluggish circulation, and digestive issues (I’m sure we can all relate!). When you're inactive for long periods, blood flow slows down, your lymphatic system gets stagnant, and your gut motility decreases, which can lead to bloating, back pain, and that heavy, post-flight fatigue.
The good news: you don’t need to feel like this! These simple stretches, habits, and travel-friendly snacks will help you feel lighter, more mobile, and less inflamed, so you can enjoy your trip and get back to feeling like yourself faster.
This is my personal post-flight recovery routine (plus what I do during the flight to prevent problems in the first place).
1. In-Flight Moves to Beat Stiffness
Even a few seated stretches can make a huge difference.
Try these every 1–2 hours:
- Ankle pumps (point + flex your feet to support circulation)
- Neck rolls and shoulder shrugs
- Seated twists (gentle rotations to keep your spine mobile)
- Glute squeezes (quietly wake up those muscles)
- Wrist + ankle circles to reduce stiffness
2. Hydration + Anti-Bloat Travel Snacks
Bloating isn’t just about salty snacks, it’s also from air pressure, dehydration, and poor circulation.
What I always pack:
- Hydrating snacks: cucumber slices, berries, lemon water
- Protein-rich bites: hard-boiled eggs, almond butter packets, turkey slices
- Digestive support: ginger chews, probiotic capsules, peppermint tea bags
- Compression socks (a must for longer flights to reduce swelling)
Skip the in-flight meal if you can. It’s usually heavy in sodium and preservatives. I always feel better when I bring my own options.
3. The First Thing I Do After Landing
Movement is your best friend after hours of sitting.
As soon as I can, I do a quick Debloat & Improve Digestion video.
It gets my digestion moving, releases pressure in my lower back and hips, and helps me feel good again.
Try:
- Gentle twists
- Hip openers
- Glute bridges
- Legs-up-the-wall pose
- Deep belly breathing to reset your nervous system
Even just 5–10 minutes makes a huge difference.
4. Rest, Stretch, Repeat
Travel can be amazing… but it’s often exhausting. Even short trips can throw your body off balance. That’s why it’s so important to support your body when you get home, so you can reset, re-regulate, and feel like yourself again.
Here’s how I reset fully post-travel:
- Warm shower or Epsom salt bath to relax your muscles
- Light movement or a walk to reduce fluid retention
- Magnesium before bed for sleep + digestion
- Screens off + a long exhale to wind down
My Final Thoughts
You don’t need to feel like you need a vacation after your vacation.
By staying ahead of soreness and bloat with small habits, stretches, and nourishing snacks, you’ll land feeling lighter and more energized, and your body will thank you.
Try this: Bookmark this post and pack your compression socks + T — F STUDIO debloat workouts for your next trip.
See for yourself why I swear by it!