Just breathe…

You promised yourself. This time, you would get in a quick run, swim, bike ride, or yoga session before boarding the plane for that 10-hour flight to Germany.

But let’s be realistic. You barely got the suitcase packed, the dishes cleared, the cat fed, the plants watered, the housesitter briefed, the kids to Grandma’s, the car stowed in long-term parking, and yourself to the gate before takeoff.

You’ve been in the same position in the same rigid chair for five hours now, longer than you’d ever tolerate a board meeting. The guy in front of you has reclined his chair and is now sleeping peacefully in your lap. The woman next to you is spilling over into your space, and the fasten-your-seat-belt sign has become a fixed glare. Everything is falling asleep but your mind.

What you wouldn’t give for a little legroom, some breathing space, and a place to stretch out.

So what are you waiting for? Create it yourself, right there, in front of 750 equally uncomfortable passengers, within the confines of your own chair. They’ll understand. They might even join in.

There’s nothing like a little “air-obics” to get the blood flowing, the muscles stretched, and your mind off the remaining five hours that stretch ahead of you like a sermon.

Begin by tuning your headphones to some motivational music, be it Bach, Beatles, or Britney. Sit up straight and relax your shoulders. If budget cuts hadn’t eliminated the airline-issue pillow, you could have placed it behind the small of your back. But I digress. Kick off your shoes and plant your feet on the floor, in line with your hips.

Breathe. Take a drag of recycled air in through your nose — hold it — and blow it back out through your mouth. Repeat until you feel relaxed. (The embarrassment will fade, I promise.)

1. Loosen up the joint: Lift your right foot and rotate your ankle clockwise and then counterclockwise, 10 times each. Switch to your left foot. Do the same with your right and left wrists. Who cares if they stare?
   
2. Calf-shin stretches: Lift your toes, keeping your heels on the floor. Lower your toes and raise your heels, creating a rocking motion from front to back. Repeat until you’re bored.
   
3. Thigh strength: Raise your right thigh, while pressing down on it with both hands to create resistance. Hold for 10 seconds. Switch to your left leg. Repeat without spilling your drink.
   
4. Lower back and glutes stretch: Sitting upright, clasp both hands around your lower right leg just below your knee. Slowly pull your leg
   toward your chest and hold. Switch legs. Don’t forget to put your tray in its upright-and-locked position first.
   
5. Spine stretches: Rest your hands on your thighs, near your knees. Slowly drop your head forward, exhaling as you bring your chin toward or to your chest. Raise your head while breathing in and slowly drop it back, keeping your shoulders relaxed. Your neighbors will think you’re nauseous and leave you alone.
   
6. Neck stretches: Sit upright with your hands resting on your thighs. Relax your shoulders. Slowly and carefully lean your head sideways toward your right shoulder and hold for 10 seconds. Raise your head slowly and lean it toward your left shoulder. Repeat, unless your neighbor thinks you’re flirting.
   
7. Morning stretch: Sit up straight. Lifting up from your waist and out through your shoulders, raise your arms straight overhead and alternate reaching just a little higher with your right hand and then your left hand. Repeat, unless it summons the flight attendant.
   
8. Glute strength: Tighten, then relax, your gluteus muscles. No one will even know.
   
9. Stomach strength: Sit up straight, with your back pressed against the back of your seat. Contract your stomach muscles. Hold for 10 seconds, relax, and repeat. You may need to tighten your seatbelt.
   
10. Pectoral strength: Clasp your hands in front of your chest. Press your palms together and hold for 10 seconds. Relax. Repeat, unless you don’t want people to think you’re praying.
    
11. Cool down: Sit upright with your shoulders relaxed and your hands resting in your lap. Close your eyes. Breathe in slowly, spelling out the word r-e-l-a-x in your mind — hold — and exhale slowly, once again silently spelling out the word r-e-l-a-x.

Switch your headphones from “audio” to “video” and enjoy the movie.