Stretching is a must before and after you do any type of physical activity to relieve muscle tension and prevent cramping. But after sitting on a plane for hours, it’s especially important to get the blood flowing back into your lower body. Watch the video to see fitness expert Lauren Williams demonstrate a quad stretch that is easy and simple enough to do anywhere, including your hotel room

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Don’t have time to watch? Read the full transcript:

Stand in an upright position. Balance on your left leg, grab your right ankle and pull it towards your butt, keeping your knees together. Repeat on the other side.