Do you fancy arriving off the back of a long-haul flight feeling refreshed and ready-to-go instead of jet-lagged and jaded?

According to Hong Kong based Pilates experts, Iso Fit, doing just a few of the method's stretches and exercises during your flight will make your journey more comfortable and enjoyable - both for you and your body. Pilates stretches and exercises can help strengthen your lower back and promote circulation in your legs (how good would it be if your shoes actually fitted your feet after 13 hours in the air?!).

The following on-board exercises are designed for normal, fit travellers. Those suffering from osteoporosis or disc problems should avoid any exercises with flexion or flexion and rotation.

The Hundred Breathing at 35,000 feet
With your seatbelt on or off, sit up tall, inhale for a count of five then exhale for a count of five using short percussive and consecutive breaths. Do ten sets of this breathing, concentrating on keeping your core (abdominal area) pulled in and up and breathing into your lower back and sides. If you have high or low blood-pressure use only a breath pattern that feels comfortable for you.

Hamstring Stretch
While the seat belt sign is off, get up and walk to the back of the plane. Stand with your feet hip width a part, place your hands on something hip height (maybe the snack bench) and bend your knees. Arch your back and try to keep your tailbone sloped upwards as you attempt to extend your legs slowly. Think downward dog but with hands on a something higher than the floor!

Knees Up!

1. Unbuckle your seatbelt but remain seated, pull your right knee into your chest. Without moving anything but your arms and knee, circle your knee in the hip joint three times in each direction. Think of using your core to move your knee not just your hands. Not a good choice of movements if you've had a hip replacement, mind you!
2. After the last knee stir, release your hands and hold each knee into your chest, pull your core upwards and inwards and count to five.

Seat stretches

1. Sit tall and cross your arms across your chest. Pull your core in and up and bend right then left just moving your upper body not your hips. Make sure you do not disturb the passenger next to you*
2. Stay in the same seated position as the side bend and now twist the upper body to the right then the left, avoiding moving your hips.

Roll Down
Inhale and sit up tall. As you exhale curl your chin to your chest rounding your spine forward toward your knees. Keep your tailbone and sitting bones pointing straight down towards the floor and avoid tucking the pelvis under. Then roll up sequentially through your spine until you are sitting up tall once again. Use your hands on your thighs to guide you if you need. Repeat this three times. On the last roll down reach down and grab onto your ankles to get a deeper stretch.

Look up at the stars
Lace your fingers behind your back and rotate your palms onto the seat behind you to open up your chest. Inhale and look up at the ceiling. Exhale to draw your abs back towards your spine and return back upright.

Iso Fit can be found at 8th Floor Yu Yuet Lai Building, 43-55 Wyndham Street, Central. For more information about Iso Fit and its classes, please telephone 2869 8630 or visit www.isofit.com.hk.

Photo Credit: istockphoto.com.