Baseball pitchers, football linemen, and swimmers know firsthand the importance of healthy shoulders. If any of the small muscles that work together to keep the joint in place and protected get hurt or misaligned, they could end up with a sidelining injury. Shoulder pain is less threatening to non-athletes, but can still throw off one’s day-to-day, especially if range of motion has been compromised. Suddenly, reaching for an item on the top shelf, putting on your jacket or picking up your toddler sends a wincing pinch to the area. This could be a sign that your rotator cuff, which consists of four muscles (supraspinatus, infraspinatus, teres minor, and subscapularis), might be out of whack.

To ease shoulder pain as well as reduce future aches, try this strengthening sequence from Sonima.com’s alignment expert Pete Egoscue, the creator of the Egoscue Method for pain-free living. Start with a static extension stretch to reposition your shoulder blades. From there, perform hand and leg lifts with a synchronized motion to help restore the body’s natural balance and range of motion. Ease into a counter stretch position and hang. Reset your spine with cats and dogs before continuing onto a series of arm circles. Next, perform a sitting floor twist on each side to remind your body how to rebalance itself. Lastly, complete three sets of hero squats , which are great for both your shoulders and (added bonus!) your abs.

Related: A Bridge Sequence to Open the Shoulders

The post An Active Alignment Sequence for Misaligned Shoulders appeared first on Sonima.

It’s odd to consider, but the area where your body hurts may not always be the source of your discomfort. If the hipbone is slightly titled out of position, for example, the misalignment may offset your skeletal structure, which stacks up like Jenga pieces, resulting in pain elsewhere, like your knees. This may explain how your knees can be totally healthy and feel super achy at the same time.

There are a number of ways hip pain can develop, including an injury from high-impact sports such as downhill skiing, football, and martial arts, or from repetitive wear-and-tear motions in activities like soccer and golf, according to the Hospital for Special Surgery. While a 9-to-5 desk job does not create hip pain, sitting for prolonged periods may also exacerbate symptoms.

Correct your pelvic girdle (which consists of both hipbones) and prevent or reduce aches with this balance-promoting sequence from Sonima’s alignment expert Pete Egoscue, the creator of the Egoscue Method for pain-free living and co-founder of the new home workout program Elev8d Fitness.

Start with elbow curls to let your shoulder girdle run through its natural range of motion, allowing the body to keep your head properly aligned over the top of the shoulders. From there, perform a series of cross crawling movements on the ground. This basic anatomical movement looks easy, but it can be challenging as well as rewarding. You may instantly feel taller, lighter, and better balanced after these.

While on the ground, place a pillow or block between your knees and squeeze to recruit the inner leg muscles to reposition both the legs and the pelvic girdle. Follow up with knee drops to get the pelvis and femur (top of the leg) to synchronize their movements. Next, do a minute of hip crossover stretching to loosen your pelvic girdle. Reset your spine with cats and dogs, then lie down on your stomach for hand/leg opposite lifts and supermans. Wrap up the workout with toe raises to fire up the muscles in the arches of your feet to support your balance.

If you like this workout, you’ll love Sonima’s Elev8d Fitness workout program. Each workout is designed to properly align the body and teach your muscles to work together more efficiently, boosting your energy, metabolic rate, and health. Try these fun, effective workouts:

16-Minute Challenge Series

The Ultimate At-Home Total-Body Program

Flat Belly Workout Program

Elev8d Weight-Loss Workout Series

Move Better, Feel Better, and Look Better With These Workouts

8-Minute Strength Series

The post An Active Alignment Sequence for a Misaligned Hip appeared first on Sonima.

Severe or chronic pain affects nearly 50 million American adults, reports a new study prepared by National Institutes of Health’s National Center for Complementary and Integrative Health, which was published in The Journal of Pain last summer. About half of these people are suffering from chronic pain every single day. Steven, the subject of Sonima.com’s new video series called “Becoming Pain Free,” is one of them.

The 34-year-old independent filmmaker and photographer, who just moved to Los Angeles with his wife, Melanie, and 5-year-old son, Victor, has been battling consistent joint pain in his legs, wrists, and lower back—a byproduct of his profession that requires holding heavy camera equipment for hours—for about nine years. It’s common for Steven to wake up with numb arms and feet and unable to walk. When doctors couldn’t help him address the pain, he turned to Pete Egoscue, Sonima.com’s pain and anatomy advisor, author of multiple books including Pain Free, and creator of the Egoscue Method, an exercise therapy program—taught at more than 25 clinics worldwide—designed to treat chronic pain without prescription painkillers or invasive surgery.

In episode two of this video series (view episode one here), follow Steven on his journey to pain-free living. Discover the crucial role alignment plays in this healing process and how other lifestyle factors play a role in Steven’s overall health and happiness.

Related: The #1 Move to Do for a Pain-Free Body

The post The Surprising Factors That Contribute to Chronic Pain appeared first on Sonima.

Chronic or severe pain affects nearly 50 million American adults, reports a new study prepared by National Institutes of Health’s National Center for Complementary and Integrative Health, which was published in The Journal of Pain last summer. About half of these people are suffering from chronic pain every single day. Steven, the subject of Sonima.com’s new video series called “Becoming Pain Free,” is one of them.

The 34-year-old independent filmmaker and photographer, who just moved to Los Angeles with his wife Melanie and 5-year-old son Victor, has been battling consistent joint pain in his legs, wrists, and lower back—a byproduct of his profession that requires holding heavy camera equipment for hours—for about nine years. It’s common for Steven to wake up with numb arms and feet and unable to walk. When doctors couldn’t help him address the pain, he turned to Pete Egoscue, Sonima.com’s pain and anatomy advisor, author of multiple books including Pain Free, and creator of the Egoscue Method, an exercise therapy program—taught at more than 25 clinics worldwide—designed to treat chronic pain without prescription painkillers or invasive surgery.

In episode one of this new video series, follow Steven on his journey to learn pain-free living through the Egoscue Method. Discover the crucial role alignment plays in this healing process and how simple, tiny tweaks can lead to big gains for Steven’s overall healthy and happiness.

Related: The #1 Move to Do for a Pain-Free Body

The post Taking the First Steps Toward Pain-Free Living appeared first on Sonima.

Hours spent hunched over a computer and smartphones may be causing your head and neck to lean forward. This kind of misalignment not only looks funny, but can wreak havoc on your body, too. The average adult head weighs about 10 to 12 pounds. Tilting your head forward as little as 15 degrees can add weight, making the head feel as heavy as 27 pounds, which, in turn, puts extra stress on the cervical spine, reports a 2014 study published in Surgical Technology International. The further you hinge your head forward, the heavier it gets: 45 degrees can add 49 pounds and 60 degrees can add 60 pounds. These stresses, over time, may lead to wear, tear, degeneration and even surgery.

Correct your posture and prevent or reduce neck aches with this simple sequence from Sonima.com’s alignment expert Pete Egoscue, the creator of the Egoscue Method for pain-free living. Start with shoulder rolls (forward and backward) to readjust the spine and the muscles of the shoulder girdle to allow for more space. You can do these standing or sitting at your desk. Next, do stork walks to activate your pelvis and then a static squat to build strength. A strong pelvis can support your spine. From there, do standing knee pillow squeezes with a pillow to realign your lower joints that affect head positioning. Follow up with 50 arm circles (clockwise and counter-clockwise) and a minute-long hold of a static extension position to reset the spine to neutral. Wrap up the workout with elbow curls and a standing overhead extension (be sure to look up!) to elongate your spine.

Related: An Active Alignment Sequence for Feet and Femurs to Improve Posture

The post An Active Alignment Sequence to Correct Head and Neck Posture appeared first on Sonima.

The human body is anatomically designed to be totally balanced. When that balance is thrown off for prolonged periods—perhaps because of how you live, work, and move on a daily basis—chronic discomfort, pain, and even injuries may develop over time.

How do you know if you have an imbalance? Take a look in the mirror. In this video, Sonima.com alignment expert Pete Egoscue, the creator of the Egoscue Method for pain-free living, explains what to look for in your feet and femurs. He also offers a simple sequence to help you realign your posture joints and muscles so that they work in concert with each other.

Start with three variations of toe raises with elbow curls between each set. Then ease into a relaxing static back posture to rotate the pelvis into a neutral position and elongate the muscles that run along the spine. After three minutes, add a pillow or block between your knees and squeeze to build strength in this newly balance and aligned position. Continue strengthening your muscles and improving your range of motion with pull backs, femur rotations, knee drops and spinal floor twists. Reset your body with cats and dogs. Next do a set of flutter kicks before moving into a sitting posture on the ground. Hold this position for five minutes, then wrap up the routine with cats and dogs to bring your spine back to neutral.

Related: How Your Feet Reveal Why You’re in Pain

The post An Active Alignment Sequence for Feet and Femurs to Improve Posture appeared first on Sonima.

The greatest benefits of yoga lie in its ability to improve mental well-being. That said, it’s no coincidence that the practice also brings considerable physical benefit, and has been embraced in modern society as a calisthenic workout. In this video featuring John Campbell, Ph.D., an Ashtanga yoga teacher and associate professor of religious studies at the University of Virginia, you’ll be taken through a series of standing postures as Campbell expresses the importance of each physical and subtle element of the pose. One of the central components of the body’s adaptation to healthier forms, and the shedding of habitual patterns that cause pain, lies in the power of the breath, which as Campbell says, becomes the axis point for the body.

Related: The Importance of Breathing in Yoga

The post The Powerful Ways Yoga Can Help with Posture appeared first on Sonima.

“It’s our most important skeletal muscle,” says Jo Ann Staugaard-Jones, an advanced Pilates and Hatha yoga instructor and author of The Vital Psoas Muscle: Connecting Physical, Emotional, and Spiritual Well-Being. “The psoas is the only muscle connecting the spine to the legs, so it serves as the sole link between the upper and lower extremities.” Even though you’ve never seen it, the psoas muscle creates movement and flow throughout the body, constantly contracting and releasing.

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Just like other muscles, the psoas can grow stronger or weaker, depending on your lifestyle. Sitting all day is a killer, as one might expect. In today’s sedentary society, Staugaard-Jones says the average person spends five to 11 hours a day sitting, hastening muscle atrophy. Between computer use, driving, flying, reading, watching TV, and sitting at a table to eat or write, we are constantly placing our bodies in a relaxed hip flexion position, with the full weight of the torso hovering on top and the lower extremities inactive. Such a position can inhibit circulation, muscle conditioning, and nerve response, leading to lower back pain, sciatica, and poor posture.

“If you sit for a good portion of the day,” Staugaard-Jones warns, “chances are your psoas is tight.” Pain isn’t always a symptom, but it can be. “If a patient complains of chronic, dull, bilateral pain in their lower back and groin, that’s a big clue that their psoas needs relaxing and stretching.” They may also feel discomfort in their hip sockets, glutes, or sacroiliac joints in the back of the pelvis.

Another, more surprising, cause of psoas pain may be emotional trauma. The psoas is known as “the fight or flight muscle” because when the body or mind become stressed, the psoas tightens and contracts in a primal response designed to protect us from harm. Thousands of years ago, an approaching predator would cause our psoas to instinctively shrink and contract, reducing us to as small a target as possible. Today, the trigger could be a divorce, job loss, losing a friend or family member, or just the general stress of life.

Related: 4 Strategies for Staying Calm in Stressful Moments

In some situations, strengthening moves like lunges, windmills, and Boat Pose can help, but often a painful psoas first needs stretching and rest, not exercise. The following three moves will help relax and stabilize the psoas, promote proper posture, ease pain and help break the fight or flight cycle.

Constructive rest position, or CRP, is an incredibly effective, and relatively easy, way of releasing a tight psoas; you essentially lie down and let gravity do the work. (If you like Corpse Pose, you’ll love CRP.) Mental imagery intensifies the process. Begin by lying face-up on a yoga mat on the floor or another firm, flat surface. Knees should be bent and resting against each other; feet are flat on the floor, hip-width apart (or slightly wider if that’s more comfortable). Arms can be relaxed alongside you in classic Savasana pose. Then, have someone read the following prompts to you (or visit Staugaard-Jones’ website, where she narrates the CRP):

Close your eyes and imagine a current of energy traveling down your spine, looping up between your legs, traveling up the front of the body and back down the spine again. Inhale as the energy flows downward; exhale as it moves up. Feel your head melting into the ground. Imagine your knees are draped over a hanger suspended from above, thighs hanging on one side, lower legs on the other. Next, picture a small waterfall trickling down your thigh, first from the knees into the hip sockets, and then down the skins to the ankles. Feel as if your eye, hips, and feet are relaxing in calm pools of water.

Slowly repeat this imagery for 10 minutes. By the end, your femurs will relax in their corresponding hip sockets, free from the hip flexors’ grip, and your spine will follow its natural curves. Both improvements are excellent for releasing the psoas. Roll to one side and bring yourself to a sitting position (rather than sitting straight up, which will compromise your new alignment.)

Half Bridge Pose stretches out the hips and low back. Begin in the same position as with CRP, feet hip-width apart. Position both arms along the sides of your body, palms down, fingers reaching toward heels. Press your arms and feet into the floor, exhale and lift your pelvis, pushing it towards the ceiling. Keep your thighs parallel to one another and your pelvis in line with your knees. (If this position hurts your neck or upper back, place a folded towel underneath.) If your hips are high enough, you may be able to clasp your hands underneath and bring the shoulder blades closer together. Hold for 30 seconds to one minute, then slowly release as you exhale.

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Hint: If this pose feels too challenging, place a yoga block beneath the base of your spine for added support and stress relief.

Warrior I and II poses strengthen, stretch, and stabilize the psoas; like all standing poses, they teach correct alignment and improve circulation and joint mobility. Watch this video tutorial to learn the foundations of Warrior postures. To practice, begin standing up, facing forward. Take a large step back (three to four feet) with your right leg, keeping hips facing forward. Your right foot will be turned out slightly. Pressing the outer edge of your right foot into the ground, bend the front (left) knee directly over the left ankle. Your weight should be evenly distributed between both legs. Hands can rest on your hips, or you can raise your arms overhead. (Individuals with untreated high blood pressure should not raise their arms in this pose.). Breathe in and out for 30 seconds to a minute. Return to standing and repeat on the other side.

Transition to Warrior II: While in Warrior I (bent left leg in front and right leg in back), keep your gaze forward while your body turns to the right. Your right arm will reach straight behind you, parallel to the floor, palm down; left arm extends straight ahead. Your back toes may naturally move out a bit to help open the hips. Breathe in and out for 30 seconds to a minute. Return to standing and repeat on the other side.

Hint: Concentrate on breathing; holding your breath will create tension and limit the stretch.

The post The Muscle You’ve Never Heard of But Need to Know appeared first on Sonima.

You can do this, they tell you. Just follow these steps.

The problem is that your body probably won’t allow you to do what’s shown on the poster, according to Pete Egoscue, Sonima’s advisor and posture therapist whose methods are taught at more than 25 clinics worldwide.

“I would venture to say that less than 10 percent of people applying themselves to some kind of weight training are able to recruit those muscles in that way,” says Egoscue. “The charts assume function, balance, and postural correctness. They assume people who come to the chart are going to be able to use the muscles that are shaded based on the exercise.”

Fewer and fewer of us possess those attributes and abilities, Egoscue says, thanks to a full-court press of an increasingly sedentary lifestyle, modern comforts, and the typical injuries and changes that occur in our bodies as we age. Other medical professionals add that even the activities we do to be fit, such as running, can lead to changes in the body that over time restrict its ability to move properly.

When we come to a training session with a body that has unsound posture, or that is limited in its range of motion, we simply won’t be able to perform the exercises as they were designed. Instead, we’ll compensate. This makes those moves less effective at producing the results we want. Worse, our imbalances and misalignments can increase our risk of injury during a workout.

In many cases, the postural issues that affect our movement are correctable. However, too many of us unnecessarily put ourselves at risk because we aren’t even aware that we have a problem. We don’t notice that our feet are pointing out to the side rather than straight ahead, or that our head and shoulders are leaning forward. We don’t know that the right foot is carrying much more of the body’s weight than the left foot, or vice versa.

“Eighty percent of adults in my experience do need to modify something in their exercise routines because of some type of musculoskeletal ailment,” says Nick DiNubile, M.D., an orthopedic surgeon and author of four books, including Framework: Your 7-step Program for Healthy Muscles, Bones and Joints. “We all have weak links. I think that we have to fortify those links. Find out what they are, and then work to try and improve them.”

For people who have postural issues, DiNubile cautions that some are caused by permanent structural abnormalities, adding that the mobility in his own upper back is restricted by a spinal injury he suffered years ago. “But most of them are not that way. Most of them you can correct—especially if you’re younger,” he assures. “For most people, it’s postural re-education that they need to do.”

Postural re-education, DiNubile explains, is a process of finding your imbalances and then working to improve them. If you notice a tight spot, you work to improve mobility in that area. If you discover that one side of your body is weaker relative to the other side, you try to rebalance the area by building strength.

DiNubile and Egoscue agree that the first step is awareness. You have to know what the problems are before you can fix them. And while a medical professional such as a physical therapist or chiropractor will have a deep level of knowledge as well as powerful resources such as an X-ray machine, you can gain a lot of insight into how your body is performing through a simple self-assessment.

Try This Two-Minute Test at Home
Egoscue suggests that you start with an easy balance test. Find a mirror, take off your shoes, stand in front of it in your bare feet and observe:

How are you carrying your body weight? Close your eyes and take note of how your feet feel. Egoscue suggests you should feel that the weight is divided evenly between the left and right foot with most of it carried by the balls of the feet. “If you have range-of-motion design capability, that is where your weight is because we are symmetrical bipeds by design,” he says.

Which direction are your feet pointing? Your toes should point straight ahead, Egoscue says. While that may be ideal, DiNubile notes that the direction of your toes depends greatly on the alignment of your femur (the large bone in your upper leg), which he says usually is set by about age 10. For now, simply notice the direction of your feet, and if necessary, adjust them inward as much as is comfortable.

Where are your hands? Egoscue says your hands should be at your sides, not in front of you, and you should be looking at the back of your thumb. You shouldn’t be looking at the back of your hand.

Where are your shoulders? They should be level and more or less parallel to the mirror.

Just doing this quick analysis should offer you some insight into the position you’re carrying yourself around in every day. Once you’ve completed it, your next step is to take action. Egoscue offers a simple warm-up you can perform before workouts, or first thing in the morning. The warm-up will help you notice and improve on your imbalances, making you better able to do everything you want to do throughout the day, including exercise.

4 Moves to Build Balance and Improve Posture
Regularly practicing the sequence below will help improve your posture and balance—attributes that will help you greatly when you hit the gym. “It will cause a tremendous change in your posture,” Egoscue says. “And your form will get better.” Egoscue’s daily warm-up takes about 10 minutes, and is comprised of four exercises:

1. Wall-Assisted Body Re-Balance
In your bare feet, stand with your feet parallel beneath your hips and shoulders, and your heels pressed against the wall. Set your feet so that they point straight ahead—doing so may make you feel as if you’re pigeon-toed—and just stand there for five minutes. Notice how far your head is away from the wall; it shouldn’t be. See if you can work the back of your head to the wall. You’ll notice where your butt, heels, and shoulders touch, and whether any of them hit the wall differently on your left side compared to your right. What should happen, Egoscue says, is that as you stand against the wall, your muscles will begin to adapt and re-recruit to support proper posture (which is head, shoulders, butt and toes all touching the wall, and doing so evenly from side-to-side). You’ll feel better and way more balanced.

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2. Janda’s “Shortfoot”
Egoscue credits this move to Vladimir Janda, a Czech physician who treated patients suffering from chronic pain or mobility issues until he died in 2002. To perform the move, you stand with one foot about two foot-lengths in front of the other. In this position, you simply raise and lower the toes of the front foot 20 to 30 times. Doing this counteracts some of the negative effects of wearing shoes all day, which can weaken the muscles of the ankle and arch. “You’ll be stunned how compromised the fascia and the muscles tissue in the feet are once you start performing the move,” Egoscue says.

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3. Forward Fold
Most yogis are familiar with this move from all of those Sun Salutations. A forward fold is simply that: You bend forward at the hips until your hands touch the ground (or as close as you can get to it), and feel the elongation throughout your hamstrings and glutes. If the sensation throughout your backside is intense, don’t hesitate to grab a chair and place your hands on it in front of you. Hold for as long as you like up to three minutes.

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4. Cat-Cow
Yoga practitioners will know this one, too. In your final warm-up move, you’ll drop onto your hands and knees and alternate between Cat Pose (lower and upper back rolled toward the ceiling) and Cow Pose (belly pointed toward the floor). Perform as many times as you’d like, or until you feel that you’re moving more freely throughout your torso.

Egoscue encourages that people focus on one additional thing through the entire workout: Breathing. One of the especially insidious side effects of poor posture is that it can impinge the phrenic nerve, which activates the diaphragm—the all-important muscle in your lower torso that is key to deep breathing. Give that muscle some help by consciously breathing into your stomach as you stand against the wall. You may find this difficult to do at first, but with regular practice, this proper breathing pattern, which enables your body to do a better job of oxygenating blood, will become second-nature once again.

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The post How Important is Perfect Form in Fitness, Really? appeared first on Sonima.

The human body is designed so that both feet point straight ahead after the development cycle, which is the age when toddlers are able to stand, run, and play on their own two feet without assistance (it varies among children). Furthermore, at that stage, when we walk, the heel strikes the ground first, then the ball of the foot, then the toe. When that foot-striking action occurs in a balanced fashion with both feet pointed straight ahead, the body is symmetrical.

There are four load-bearing joints in our bodies—ankles, knees, hips, and shoulders. These joints have two functions: first, they bear the body’s weight, and second, when we’re moving, they absorb the shock of that movement. In order for those joints to do that effectively, they must have a full range of motion, and they do if that body is symmetrical. But joints do what muscles tell them to do, and when muscles become imbalanced through specific actions or inaction, the joints become compromised and lose that full range of motion. When one joint is compromised, all are affected because all are interrelated. If the ankle loses its full range, that will impact the knee, hip, and shoulder.

Regarding pain, it’s logical to focus on where the body hurts; if your shoulder hurts, it makes sense to look at your shoulder to figure out why. But that is true only if you’ve just had an accident, that is, you just fell and landed on your shoulder. If we’re dealing with a chronic condition, such as a herniated disc or torn cartilage or rotator cuff, then the reason for that pain lies elsewhere. That’s why I often look first at the feet for clues. Repositioning the feet changes the position of the load-bearing joints which subsequently impacts the place of pain.

So, an example. If you are suffering from chronic back pain, do this experiment real quick. Stand up, close your eyes, and walk in place. Don’t march; just pick your feet up and walk normally. After a few steps, stop and look down. You will likely notice that your feet are not pointing straight ahead at 12 o’clock. One, or both, will be pointing off in a different direction. Now, with your feet in that position, close your eyes again, and get in touch with the weight bearing down on your feet. You’ll probably notice that one foot is carrying more weight than the other, and that the weight rests in different places. For instance, your right foot may feel the majority of the weight on your heel while your left foot feels it along the outside of your foot. That means your body is out of balance. And if it’s out of balance, pain is inevitable.

Now, a quick test on the back pain. Make sure your feet are parallel and point them straight ahead. They have been compromised for so long that you’ll probably have to look down to make sure that they’re actually pointing straight. It will feel awkward. Then close your eyes and notice how that stance impacts your lower back. Next, go pigeon-toed, pointing your toes in so that they are almost touching, and close your eyes again and register how that impacts your symptoms. If each of these different positions has impacted how your back feels, that is an indication that the cause of your back pain lies not in your back. The solution to that pain is realigning your body to symmetrical balance and not specifically targeting just the back.

We are brilliantly designed. And we’re incredibly adaptable. If you are off balance, your body will adjust to compensate, and that will cause some pain somewhere. That pain is your body telling you that you’re off balance. Once you return your body to balance, your discomfort will disappear. And that’s just the beginning of all the good things that will happen to your well-being.

Known as the Father of Postural Therapy, Pete Egoscue has helped relieve thousands of people from their chronic pain, including many of the world’s leading athletes. For more information on Pete and any of his 25 clinics worldwide, go to egoscue.com.

The post How Your Feet Reveal Why You’re in Pain appeared first on Sonima.

Hours in the car can cause postural imbalances that lead to pain and discomfort. In this video, Pete Egoscue, a pain and alignment expert and author of the Pain Free series of books, demonstrates some simple car exercises to do during a long drive. On your next road trip, try them when you stop for a breather and enjoy a more comfortable ride.

The post Car Exercises to Do During a Long Drive appeared first on Sonima.

After two hours of flying, most of us tend to feel pretty uncomfortable. Join alignment expert Pete Egoscue to learn some tips and airplane stretches to help you relieve pain during and after your travel. This video will focus on the pelvis, the back, and the feet so you can leave your flight feeling comfortable and aligned.

Related: A Yoga Sequence for Relief After Travel 

The post Simple Airplane Stretches for a Long Flight appeared first on Sonima.