The anticipation of traveling halfway across the world to realize that one dream vacation is extremely exciting. You get to take a break from all the stress of work and finally have your much-needed rest and relaxation. But there’s always one thing that most people dread when it comes to traveling to far off places, and that’s the dreaded long-hour flights.

Unless you’re traveling first class, then you know you’ll have to stay seated for hours and hours on end. While a movie or a good book can take your mind away from the discomforts of staying in an upright position for almost an entire day, muscle discomfort is something that can’t be ignored.

Do some in-flight exercises so your muscles won’t get stiff and you’ll remain as comfortable as possible for the rest of your flight. You may walk down the aisle every few hours, but there are a several exercise that you can do even when you’re seated.

Before you start moving your arms and legs around, make sure to respect the airspace of the passengers around you. Do these exercises when you’re seated upright and not when you’re in a reclined position.

Here are a few in-flight exercises that you can do:

#1 The Ballerina

While seated upright, point your toes to the floor. Hold this position for 15 seconds, relax, and do it again in a set of 3. If you feel like your feet are getting stiff again, repeat The Ballerina exercise.

#2 Ankle Turn

Lift your feet a few inches off the floor and point your toes forward. Make a revolving movement by creating a circle with your toes. You can make small circles and large circles, just make sure your ankles are exercised. Do this exercises on both feet for as long as you like. If it starts to hurt, it’s time to stop.

#3 The Foot Pump

Do “The Ballerina” but this time, don’t hold it for 15 seconds, but instead, tap your toes 15 times to the floor. Relax and place feet flat on the floor, lift your heels with your toes pointed down, and tap your heels to the floor 15 times.

#4 Cross Legs

Lift your right leg up, cross to the left, and let it rest on your left thigh. Tighten your calves and repeat on your left leg.

#5 Knee Hugs

Lift your legs to your chest and pull your knees towards you. Hug your knees for 10 seconds, place feet on the floor, and lift them again. Do a set of 3.

#6 Bend Forward

Sit upright, slowly bend your torso, and touch your toes with your fingers – hold position for 5 seconds. Do this movement in a set of 3.

#7 Shoulder Roll

Sit upright in a 90-degree position. Slowly lift your shoulders and do a shoulder rotation. Do the exercise clockwise, and then counterclockwise. You can also start with the right shoulder first, followed by the left shoulder, and then both shoulders together.

#8 Arm Hug

Stretch your left arm out towards your right shoulder. Place your right hand on your left shoulder, and pull tightly to your chest. Hold position for 5 seconds, relax, and do it again with your right arm.

Inflight exercises are very simple and easy to do, but they make a big difference in terms of giving you comfort and helping you feel refreshed throughout your flight. You don’t have to suffer from muscle stiffness each time you travel and you don’t have to dread those long hour flights – simply follow these in-flight exercises and you’re sure to have a comfortable flight to your destination.