How to exercise on a long plane ride:
1.)-Toe raises: Rise up and down on your toes.
2.)-Calf stretches: Put one foot in front of the other, lock the knee of back leg & keep heel of back foot on the ground as you lean forward "so you feel a pull in the calf."
3.)-Side bends: Bend to the left, then to the right.
4.)-Back extensions: Put hands on hips and lean back, throwing hips forward.
Buy an inflatable neck pillow. It eliminates the problem of falling asleep with your head tilted to one side -- "you wake up with that awful kink in your neck, or you're on someone else's shoulder.”
Tips: The Canadian Physiotherapy Association suggests doing one exercise from each of the following groups before, during and after a journey. Stretch slowly until a gentle tension is felt — this should not be painful. Exercises can be done while seated except where otherwise indicated.
Head and Neck
Chin tuck — Keeping head level, move head backwards creating a double chin.
Head turn — Turn head over right shoulder and back to centre.
Head tilt — Bring ear towards shoulder without turning head or lifting shoulder.
Neck bend — Bring chin towards chest. Slowly return to start position.
Neck extension — Raise chin to ceiling and look up as far as you can. Slowly return to start position.
Shoulders
Shoulder stretch — Link fingers together and push up with palms facing upwards.
Shoulders back — Squeeze shoulder blades together. Expand rib cage with each breath.
Shoulders forward — Cross arms across chest and hold back of shoulders with hands. Pull shoulders forward so that a stretch is felt between shoulder blades.
Shoulder rolls — Shrug shoulders. Make circles with one shoulder, then the other.
Trunk
Body twist — Turn body and head to look over right shoulder. Reach left hand across the body to hold on to top right edge of chair. Repeat on opposite side.
Back arch — Arch back until pelvis tilts forward. Try to breath normally.
Back slump — Slump forwards and bring shoulders towards knees as far as comfortable. Keep stomach relaxed. Pelvis should tilt backwards.
Body stretch — Find suitable location and stand with feet shoulder-width apart and as tall as you can. Push hips forward without losing balance and reach arms straight above head, linking fingers with palms facing upwards.
Foot and Ankle
Sitting calf stretch — Keep left heel on floor, lift toes and the front of the foot as far off the floor as possible. Repeat on opposite side.
Foot pumping — Pump each foot several times, as if working a car accelerator, to bring back circulation to feet and ankles.
Heel lifts — Lean forward and rest elbows on knees. Keeping full weight on elbows, lift heels off the floor as far as you can, keeping balls of feet in contact with floor. Gently lower down and repeat several times.
Ankle circles — Lift left foot off floor and pull upwards and at the same time roll foot inwards. Then push the foot downwards and roll it outwards. Repeat 20 times on each side.


On the web:
Air Canada health tips: http://www.aircanada.com/en/travelin...ealthtips.html
Aerospace Medical Association: www.asma.org
Canadian Physiotherapy Association: www.physiotherapy.ca