Your airline flight is often the most tiring part of your trip, and it can leave you feeling stiff and disoriented. Here are a few suggestions to help you feel much better once you arrive at your destination.

Tip #1: Move around as much as possible. Walk the aisles frequently. Movement minimizes swollen feet and ankles. Also, while you're sitting, get your feet on a small travel bag to keep the edge of the seat from cutting off the circulation to your legs.

Tip #2: Put a cushion behind the small of your back. use the airline cushion, or even better, bring your own roll-shaped cushion.

Tip #3: Avoid falling asleep with your head cocked to one side, and regularly exercise your neck muscles. Sitting erect, but relaxed, VERY SLOWLY lower your head until it comes as close to resting on your chest as is comfortable. Hold for a count of five, then very slowly and smoothly raise it to the upright position. Repeat twice. Then turn your head VERY SLOWLY to each side, three times in each direction. Now tilt your head slowly to one shoulder, leading with the ear. Hold for a few seconds. Repeat three times on Each side.

Tip #4: Loosen your shoulder muscles. Shrug and hold the shrug for a count of five, then slowly and smoothly move your shoulders back and down, as if trying to make your shoulder blades touch. Slowly and smoothly relax from the shrug, allowing the shoulders to roll forward. Repeat twice.

Tip #5: Relieve facial tension. this can help you avoid headaches, but you may want to do this one in the lavatory. or while the plane is dark! Open your mouth as wide as you can, letting your tongue hang out. At the same time open your eyes as wide as possible. Relax and repeat twice.

Tip #6: Stimulate your abdominal and buttock muscles. Sitting tall, contract abdominals and count to four slowly; then release slowly in four counts. Your lower back will tend to flatten or slightly round into the chair back. repeat five times. Now contract buttocks slowly in four counts. Repeat five times.

Tip #7: Exercise your feet. Sit with your feet flat on the floor, then lift your heels ten times, keeping your toes on the floor. Now reverse, lifting your tows ten times while keeping your heels on the floor. Move your foot around in a circular motion from the ankle, five times in each direction. Repeat with the other foot. You can also try moving your legs up and down, as if you were walking, with the toes pointed. Take ten "steps."

Tip #8: Frequently flex your hands. Hands that aren't busy with the usual activities of home need to be kept flexible. Hold your arms out in front of you and spread the fingers as wide as you can for a count of five, then relax. then make a fist and hold tightly for a count of five, then relax. Repeat both steps. Now, rotate your wrists 5-10 times clockwise and counterclockwise. Give your hands a gentle shake.

Tip #9: Drink plenty of fluids. At least four ounces of water per hour of flight is recommended. And avoid alcohol, which will accelerate dehydration. Also, to counter the effect of the dry airplane air, use a moisturizer on your face and hands. Or spray your face often with water from an atomizer bottle.

Tip #10: If you suffer from ear aches while flying, try this: A half hour to 45 minutes before takeoff, take an antihistamine or decongestant, Just before takeoff, pop your ears by holding your nose shut, closing your mouth, and attempting to blow air through your nostrils. This helps to clear the eustachean tube, which often becomes swollen and blocked when cabin pressure changes. while in flight you should swallow frequently, chew gum or candy, and pop your ears frequently when the pressure builds. It's especially important to take these precautions if you feel a cold coming on -- if the tubes are blocked, fluids can become trapped, causing painful ear infection.