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Prolonged sitting in a fixed position can make you feel uncomfortable in the plane. Following are some easy exercise* that you may wish to follow every couple of hours to loosen your muscles.

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1. Start the exercise by sitting comfortably in your seat in an upright position.

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2. Rest both feet on the floor. Flex both feet with toes pointing upward, and then point your toes downward.

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3. Bend your upper body slightly forward and clasp your hands around one knee. Raise you knee gently towards the chest for a few seconds and then release, placing your feet back on the floor. Continue with the other leg. Repeat 5 times for each leg.

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4. Place your hands under one thigh, and gently lift toward your chest. Rotate your ankle in a circular motion for 5 seconds. Repeat with the other leg. Perform this exercise 5 times with both legs.

* We suggest you stop doing these exercise immediately should you feel pain or discomfort.

Illustrations by Bernard Chau. Extract from Discovery, Cathay Pacific's award-winning inflight magazine.