Sitting in the same position for prolonged periods during travel can cause your muscles to become stiff and your cardiovascular system to function less effectively than normal. It is recommended that you perform a few specific stretching exercises designed to help keep your muscles relaxed and your circulation proper.

You can perform them in your seat, but make sure it is in the upright position. Remember to respect the airspace of other customers. Breathe normally, and do not over-stretch. Repeat the program at intervals of, say, two hours.

We suggest you stop doing these exercises immediately should you feel pain or discomfort.

Start slowly by moving all of your joints in circular movements from the ankles upwards. Try gentle stretching movements to help release stiffness when you have been sleeping. Stretches can be held up to 15-30 seconds.

1. Seated Exercise

Ankle circles
Lift feet off the floor. Draw a circle with the toes, simultaneously moving one foot clockwise and the other foot counter-clockwise. Reverse the circle. Do this in each direction for 15 seconds. Repeat if desired. For greater effect, do the exercise with both feet simultaneously.

Toe tap 
To immediately increase the circulation to your body and prevent blood pooling in your legs, begin with toe taps. Tap 10 times to the right and 10 times to the left. Then alternate right and left for an additional set of 10. To add greater range of motion through the ankle joint, repeat this exercise by tapping your heels to the floor.

Calf
Use your fist to gently beat your calf from bottom to top.

Foot pumps
This exercise is in three stages.

• Start with both heels on the floor and point feet upward as high as you can.
• Put both feet flat on the floor.
• Lift heels high, keeping balls of feet on the floor.

Continue these three stages with continuous motion in 30-second intervals.

Shoulder roll
Relax your shoulders: roll them forward, then upward, backward and forward, in a gentle circular motion. Repeat three times.
Shoulder shrug: Slowly bring your shoulders up towards your ears. Hold for two counts. Then slowly push your shoulders downward as far away from your ears as possible.

Hand
Open and clench your hands, spread your fingers.

2. Seat Stretches

Feet
Stretch your feet toward as far as possible, then back.

Leg
Lift leg with knee bent while contracting your thigh muscle. Alternate and repeat 20 to 30 times for each leg.

Chest
Press both elbows against the seat while keeping your head and chest up and chest in. Breathe normally, hold the contraction for six seconds, and then relax. Repeat five times.

Shoulder
Reach right hand over left shoulder. Place left hand behind right elbow and gently press elbow toward shoulder. Hold stretch for 15 seconds. Repeat on the other side.

Arm
Arm curl: Start with arms held at a 90-degree angle, elbows down, hands out in front. Raise hands up to chest and back down, alternating hands. Do this exercise in 30-second intervals.

Neck
Sit as high up in your seat as you can, and looking forward, slowly bring your right ear towards your right shoulder. You will feel the stretch on the left side of your neck. Repeat the same with the left ear going towards the left shoulder. This is a great way to rid the stiffness from your neck muscles.

Over head stretch
Overhead stretch: Raise both hands straight up over your head. With one hand, grasp the wrist of the opposite hand and gently pull to one side. Hold stretch for 15 seconds. Repeat on the other side.

Knee to chest
Bend your upper body slightly forward and clasp your hands around one knee. Raise your knee gently towards the chest for a few seconds and then release, placing your feet back on the floor. Continue with the other leg. Repeat 5 times for each leg.

Forward flex
With both feet on the floor and stomach held in, slowly bend toward and walk your hands down the front of your legs toward your ankles. Hold stretch for 15 seconds and slowly sit back up.

3. Tips for Air Travelers

In-flight

• Eat lightly
• Drink water and fruit juices. Drink coffee, tea and alcohol in moderation.
• Do not place anything under the seat in front of you so you can stretch and exercise your legs.
• Use a skin moisturizer to refresh the skin.
• Relax and enjoy your flight.

Ears
If your ears are blocked or aching, try the following:

• Swallow several times, or have a cough-drop or candy.
• Yawn or open your mouth widely.
• After blowing your noise, pinch it and blow again with your mouth closed (Be sure to blow air gently. Stop the maneuver if it does not relieve the ears after trying two or three times or if one of the ears is aching).
• Use of a baby bottle or pacifier may be effective for babies.