[Music] this full body movement sequence will keep you feeling your best while you travel these subtle movements will help to boost circulation and ease muscles and joints we invite you to repeat the sequence on the hour or as often as you would like begin by setting your feet parallel hips width apart and with your heels directly under your knees you will get the most benefit from the sequence if you can sit up tall with just the back of your hips up against the backrest in a neutral position we will start with a few deep breaths in and out through your nostrils as you inhale imagine the draw of the ocean away from the shore and as you exhale imagine the gentle surge of the ocean onto the shore inhale the ocean draws away from the shore and exhale the ocean washes on to the shore one more breath inhale and exhale starting off with toe grabs use all ten toes to grab the floor or the insides of your shoes to activate the muscles within your feet then stretch your toes long and open your web spaces as wide as you can articulate your feet like you would your hands and grab and stretch continue with toe grabs for five more sets alternating between a contraction and a stretch will help increase circulation and keep your feet strong and flexible for hiking walking and any water activity next heel lifts lift your heels up then lower your heels down to mobilize your ankles continue for five more repetitions five four three two one now toe lifts lift your toes up to flex your ankle then lower your toes back down continue for five more repetitions five four three two one let’s put these together for a heel lift toe lift combo lift the heels then lift the toes five more sets five four three [Music] two and one moving up to leg work on an exhale press your feet down into the floor inhale and release two more times exhale press down inhale release and one more exhale to press inhale release next squeeze your legs in for three counts squeezing three two one and pull the legs apart for three counts three two one exhale to squeeze your legs in inhale to pull the legs apart two more sets exhale squeeze in inhale pull apart last one exhale squeeze in and help pull apart and rest now press the legs forward for three counts three two one and pull the legs back for three counts three two one exhale press the legs forward inhale pull the legs back two more sets exhale press forward and he’ll pull that last one press forward and pull down [Music] and rest closed and open the legs a few times to massage the hip joints moving up to the hips with knee folds take a hold of your right knee start with your leg completely rested into the hands then press your knee into your hands for five counts five four three two one relax that contraction and circle the ankle to the right three times now three times to the left pull your knee to your chest and round the body for one breath to stretch your hips and back and lower the leg down let’s repeat the same sequence on your left side rest your left knee in to the hands then press your knee into your hands for five counts five four three two one relax that contraction and circle the ankle three times to the left three times to the right pull your knee to your chest and round the body for one more breath and release the leg down moving up to the spine curl your hips under and imprint your low back into your back rest use for strong exhales to deepen your abdominal wall into your back inhale to prepare and then exhale draw your Pico to your spine to engage abdominal strength inhale and exhale using the strength to stretch open your low back two more inhale exhale and last one [Music] come back to Center next lift and open your chest squeeze your shoulder blades into each other and down to your hips and use for strong exhales to squeeze your shoulder blades together for four three two one holding the last squeeze for an extra moment and return to Center rest your palms face up on your thighs where your upper arm can be along the sides of your ribs with your collar bones wide and your chest lifted to get there let’s do what I call setting the shoulders first float your shoulders up to the ears then move your arm bones back and lastly melt your shoulder blades down to your hips from here we will squeeze the back of the upper arms into the backrest and hold for three counts three two one now keep your shoulders set but relax the squeeze let’s do three more SWE’s back three two one release second set squeeze three two one release last set squeezing three two one relax your squeeze but keep the shoulders set for your next series tilt your right ear to shoulder and let the weight of your head stretch your neck for two breaths using this time to release tension from the side of the neck keep your head tilted and turn your chin down to your right collarbone for two breaths [Music] move your chin to the center of your chest to stretch the back of your neck for one breath unreacted we repeat this for the other side reset the shoulders tilt your left ear to shoulder and hold for two breaths turn your chin down to your left collarbone for two breaths move your chin to the center of your chest for one last breath and restock your head Mahalo for joining me for in-flight wellness check out our pre-flight and post-flight videos as well [Music]