The exercises todo on the Plane or seated is a Pilates type stretch.

1. Hollow out your Lower Back. arch forward " ) " then
2. Then flatten your spine against the seat . " l "
3. Then push your Back into the seat " ) "
4. Changing the your position of your feet
   • bending one knee at 90 degrees and stretching the opposite leg way out. Then switching legs and stretch the opposite leg out and bend the other leg at 90 degrees.
5. Leaning to one side. is contraindicated for long peroids while seated.
6. Changing positions with a back support pillow ( back hugger ) you can subitute a small rolled up towelor the pillow supplied by you by the Flight Attendant.
7. If a back spasms occurs Ice first 20 minutes let your back warm up to room tempture and repeat.