Before Flying

• Get a good night's sleep before your trip. Adjust for crossing time zones by retiring earlier than normal if headed eastbound, and later if traveling west.
• Dress in comfortable, loose-fitting clothing.
• Keep essentials in your carry-on bag for easy access. Pack medications in their original containers, and if you wear contacts, bring your contact case and a small amount of solution as well as a pair of glasses. Get the latest information on what you can bring in your carry-on bag from the TSA at tsa.gov.

After Landing

• Use both hands when retrieving bags from overhead bins. When retrieving luggage from the terminal carousel or loading luggage into a vehicle, be sure to lift with your legs and not your back.
• Adequate rest will help to ensure you're at your best after lengthy flights and time-zone changes.
• To reduce the effects of jet lag, avoid excessive amounts of alcohol, maintain a regular diet, and expose yourself to fresh air and sunlight.

Shoulder Rotation Raise shoulders up and rotate back to front. Repeat several times, then reverse direction, rotating front to back.	Finger/Toe Stretch Clench fingers inward toward palms, then stretch outward. Repeat several times. Do the same with your toes.	Foot Flex With heels on floor, lift toes upward as far as possible. Hold for several seconds, then relax feet. Repeat.
Neck Roll Drop chin to chest. Slowly and carefully rotate head clockwise several times. Stop and repeat using counter-clockwise motion.	Ankle Rotation Lift one foot slightly off floor, keeping leg stationary. Make several small circular motions in each direction. Repeat with other foot.	Heel Lift Lift one heel as high as possible while keeping toes on floor, then relax heel to floor. Repeat while alternating right and left heel.