By Jennifer Kustes
Information provided by Carlson-Wagonlit Travel

Spending long hours on an airplane can be uncomfortable, especially on your back muscles. But there are a few simple exercises you can do to keep the aches down to a minimum. These exercises can all be done with your seat back upright and your seat belt fastened. As you do each one, remember to sit up straight and breathe evenly and deeply.

1. Lean your head forward as far as possible. Feel a stretch down the back of your neck. Lean your head to one side, then the other, feeling a stretch down each side of your neck.

2. Let your head drop back, with jaw relaxed, and look up at the overhead compartment of the row behind yours. Arch the upper back as you look up. Feel the stretch under your chin.

3. Hug yourself, with the right hand on left shoulder and left hand on right shoulder. Lean head forward, cave in upper chest, and pull your shoulders forward. Feel the stretch dowh the back of the neck and between your shoulder blades.

4. Push your shoulders forward and cave in upper chest and stomach. Push your shoulders back and arch lower back. Keep head straight. This exercise loosens muscles in the center back.

5. Relax your shoulders and arms and make a circle with one shoulder at a time by moving it forward, up, back, and down. Then reverse the exercise, moving the shoulder back first.

6. Press your elbows down onto armrests and press the shoulders down as hard as you can. Feel the stretch across the top of the shoulders.

7. Grasp the right armrest with your left hand and turn your upper body around to the right to look behind you. Turn to the left, grasping the left armrest with your right hand. Feel the stretch down each side of your back.

8. Reach up toward the light or air vent without rising from your seat. Breathe in as you reach up and exhale as you lower your arm. Stretch as you reach, using one hand then the other.

9. Loosen seat belt slightly and lean over to the floor as if to pick up something you’ve dropped or to adjust packages under the seat in front of you. Reach down as far as possible, then sit up slowly. This stretches the lower back and back of the thighs.

10. Sit up straight and pick one foot up off the floor by raising your whole leg about an inch off the seat. While maintaining this position, rotate your ankle. Circle your foot the right eight times, then to the left eight times. Repeat with the other foot. This exercise stretches the ankle and the lower leg. An added benefit is that while you are holding your leg up, you are pulling in and tightening the stomach muscles.