Use your hotel room to jog (or march) in place, or bring along an exercise video. Call ahead to your hotel and pre-book a massage or other stress-reduction treatment. This will make a big difference in your level of productivity. Try purchasing an herbal pillow (they’re small, about 3 x 6 inches), and place it on your forehead for a quick rest
during travel.

Here are suggestions for exercising on a plane (even in a cramped coach seat if necessary):

• Shift your weight to the left and lift the right leg up so your buttock and the back of the thigh is off the seat. Hold for about 30 seconds and then roll to the other side and repeat. This relieves low back pressure.

• To increase circulation in your legs, put the seat upright and press your back into the back of the seat. Lift up one foot and hold behind your thigh, not the soft tissue of the knee. Bring the knee as close to your chest as possible. Do not bend the body forward. Give it a really good hug, then
circle the foot 10 times in one direction and 10 times in the
other. Press the foot forward and back about 10 times; do the same on the other side.

• For your back: Sitting with the seat upright, put both hands on the armrests and cross the right leg over the left. Take your left hand and hold the outside of the right knee. Turn and look over your right shoulder. This will stretch the
lower back from just below the waistline to the shoulder blades. Hold for 30 seconds then do the opposite side.

• Do a fetal curl to stretch the spine. Bring both legs up and put your heels on the seat. Hold behind the thighs and curl up as if you’re in a fetal position.

• At least once during the flight, get up and walk around. That will increase circulation and take pressure off your spine.