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Everyone knows that traveling can be extremely stressful, and sitting for long periods of time in cramped conditions can exacerbate the tension in your neck, shoulders and back. David Rosenbaum, fitness expert,, helps us coast through seven flyer-friendly stretches. For the following exercises, return your seat to its full upright position, please.

• The sides of your neck can get tight when you sleep sitting up. To stretch them, bring your left hand across the top of your head and rest it just above your right ear. Gently press your head down toward your left shoulder and hold for 8 to 10 seconds. Repeat on the other side.

• To stretch the back of your neck, lace your fingers behind your head as if you were doing a sit-up (let your elbows point forward, though, if you have no space), and gently press your chin toward your chest. Hold for 8 to 10 seconds.

• To stretch the front of your neck, move your hands down to the base of your skull and support your neck as you slowly look toward the ceiling. Hold for 8 to 10 seconds.

• To stretch your shoulders (most likely cramped from carrying bags), hold your left arm in front of you, elbow bent at a 90-degree angle, so that your elbow is level with your shoulder, palm facing in. Make sure your shoulder is down and relaxed. Place your right hand on the outside of your left elbow and gently press the arm toward your chest. Hold for 8 to 10 seconds and then repeat with the other arm.

• To stretch the obliques, the muscles at the sides of your waist, which can get cramped from sitting in one position for too long, sit tall with your hips squarely facing front. From your waist, twist to the right, placing your left hand on your right thigh and gently pressing against it. Hold for 8 to 10 seconds and repeat on the other side.

• To stretch your back muscles, walk to the back of the plane. Standing tall, place your hands at the small of your back so that your thumbs are around your waist and your fingers are pointing toward the floor. Lift your chest, turn your face toward the ceiling and inhale deeply. Press your hips forward and exhale, keeping your chest lifted. Hold for 8 to 10 seconds.

• To do an inverted back stretch, slowly round forward and touch your toes (or grab your calves-whichever is easier for you). Hold for 8 to 10 seconds and then slowly roll up through the spine, one vertebrae at a time. This will not only stretch your back in the opposite direction but also allow your hamstrings to release.

Note: Before undertaking any exercise regimen, please consult your doctor.

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written by Helen Heart, November 24, 2007

Thank you for the great, easy to employ tips. Quick question......what airline were YOU on that even serves you something other than peanuts for a meal!!!?