Traveling in an airplane is convenient, but it can also lead to stiff muscles, swollen legs and generally feeling unwell if you don’t take the time to keep up your body’s circulation.

So whether you’re on a standard business trip, flying for free with miles you used after getting compensation in case of delay of you flight from or to Europe, or you’re heading out on a family vacation, consider the following 10 ways to keep your circulation coing on a place.

1. Rotate your ankles

To do this exercise, pick your feet up from the ground and begin rotating your ankles in the same direction. Do these 5 times one way and then rotate them the other way 5 times. Repeat each set 5 times total.

2. Raise your calves/toes

To this exercise, keep your feet flat on the ground and raise your heels as far as you can. Hold for 3 seconds, and then slowly lower them back to the ground. Then repeat but with your toes, hold for 3 seconds, and lower them done. Repeat this 10 times.

3. Move your feet

To do this exercise, sit with your back straight and lift your heels until you are resting on the balls of your feet. Move your feet up and down as fast as you can for a few seconds, similar to “running” in place. Repeat 10 times.

Keep Circulation Going on A Plane

4. Rotate your shoulders

To do this exercise, sit with standard back posture. Roll your shoulders forward five times, and then roll them backwards five times. Repeat each set 5 times.

5. Roll your neck

To do this exercise, drop your chin towards your chest until you feel a slight neck stretch. Then slowly roll your neck to the right side until your right ear is over your right shoulder. Make sure your chin stays down. Roll back to center position, and then repeat on the left side. Repeat this set 10 times.

6. Hug your knees

To do this exercise, lift one leg until you can hug your knee to your chest; hold for 5 seconds. Slowly lower it down then repeat with the other leg. Repeat each leg set 5 times.

7. Clench your butt

To do this exercise, clench your glutes as much as you can and hold the position for 5 seconds. Repeat this exercise 10 times.

8. Stretch your arms up

To do this exercise, maintain good posture while stretching your arms and fingers as high as you can. Hold for about 3 seconds, then release. Repeat this exercise 10 times.

9. Rotate your core

To do this exercise, maintain good core stretch as you rotate your body’s core to the left until you can touch the back of the plane seat with your right hand. Rotate to the right and repeat, touching the plane seat with your left hand. Repeat each set 10 times.

10. Stretch your glutes

To do this exercise, start in a sitting position with your left foot flat down on the floor; take your right ankle and put it onto your left knee. Then, place your hand on your right knee and lean forward to stretch your glute. Hold for about 10 seconds. Repeat 5 times on each side.

Remember to keep yourself active on a plane flight to keep your circulation going!

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