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	Country pages ---------------------- Andean Region Brasil Germany Italy Japan Mexico Spain U.S.A.       Even in the tightest of plane seat rows, there are ways of preventing economy class syndrome even while you are sitting in the narrow seats inside the aircraft - our "vein gymnastics" designed for airline seats. One of the things you can do is a number of exercises to tone your veins while you are seated. Of course, this can't guarantee that you won't develop a thrombosis, but it is one of several things you can do to keep the risk as low as possible. 1. First the simplest exercise: scrunch your toes together once a second at least ten to twenty times and then relax them again completely. Do this at least once every half an hour if not more frequently if possible. 2. This exercise can also be performed without inconveniencing your neighbour: rest your heels on the floor and stretch your toes towards your knees as far as possible. Hold this position for about three seconds, then relax and stretch your toes in the opposite direction. Hold for three seconds again. You should feel the tension in your muscles noticeably. This "calf muscle pump" helps to transport the blood circulating in the legs back towards the heart. 3. Sit up straight in your seat until your back is fully stretched. Place your feet flat on the floor. Now pull both heels upwards at the same time until only your toes are still on the ground. Hold this position for three to five seconds and then lower your heels to the floor. Repeat ten to twenty times every hour. 4. A more effective version of the above exercise: remain in the upright position and roll your right foot forwards until you are on tiptoe, then back until only the heel is on the floor, and forwards again at increasing speed. Do the same with the left foot. If possible, do both feet at the same time. You may not look as graceful as a ballerina but that's not important - it will certainly do your veins good! 5. Stretch your right leg out and circle the foot alternately inwards and outwards. The leg stays still, only the foot is moved. Then repeat the same procedure with the left leg. This exercise should also be repeated at least ten times. 6. This exercise can only be performed in an aisle seat: lift both legs until they are horizontal, let the lower legs down as slowly as possible and then raise them again. This exercise should also be repeated several times. 7. Walk up and down the corridor at regular intervals - not when people are sleeping during night flights of course. Roll each foot from the heel to the toe at each step. 8. If you are unable to go up and down the corridor, walk on the spot for a few minutes, standing with your left foot and then your right foot on tiptoe.