FAA Medical Certification / Flight Fitness / Improving Your Flexibility

Achieving and maintaining good physical flexibility is one of the key elements for preventing injuries and improving physical function. Pilots are especially vulnerable to back problems and other injuries due to the sedentary nature of the job.
The stretches below are designed to increase range of motion and prevent injuries.
Use as directed by your physician.

Warm-up prior to stretching with light aerobic activity such as: walking, biking, jogging, etc. See rating of perceived exertion on our basic exercise guidelines to define personal intensity values.

Hold each stretch at a moderate tension for at least 20 seconds.

Breathe deeply and exhale while working into the stretch.