The charming proprietor of the Pain Free Tips web site, myofascial release specialist John Williams, creates YouTube-style videos teaching simple stretches. He’s begun a series for travelers at my request–he’s made two so far, and they’re designed for car travelers but doable in airplane seats too.
Actually, most of the stretches he teaches can be done while on travel.
I really like John’s videos. The stretches are simple, yet noticeably helpful. (I’m doing some of his neck stretches daily, and have seen improvement in my flexibility there.) He demonstrates his stretches in a way that makes them learnable via video clip. Each stretch takes only 20-30 seconds.
Best of all, John seems to have a good grasp of what it means to be in chronic pain–he doesn’t expect us to be able to assume and hold advanced yoga poses. If you sit up in bed for 60 seconds and move your head at all, you can get started on at least a few of John’s stretches.