I wanted to go through four different pain ball exercises to do after a plane ride.
The pain ball does a deeper tissue massage compared to a foam roller. You can also use a lacrosse ball or find something that has a density that you can handle the right amount of pressure.
4 Pain Ball Exercises To Do After a Plane Ride
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If ever you have gone into massage, you might be happy enough with someone just massaging you with fingers. It could add too much pressure when they put their elbows or the heel of their hands unto you, it might be too dense or too much pressure. Same thing would apply with the pain ball.
Find something that has a density that you can handle. You can use a regular tennis ball or a lacrosse ball.
I got Donnalee to go through the exercises.
#1 – Pain Ball to the Quads
Lie down on the pain ball and place it on your quads or on your thighs. Move the pain ball from just above your knee all the way up to the hip area.
Pain Ball to the Quads
You should feel sensitivity but not screaming pain. If you are in screaming pain, find something that is less dense or put less pressure into the pain ball. You are working on the pain ball from the top of your hip all the way down to your knee. You are digging in the quad area and looking for sensitive spots. Go up and down for five times.
#2 – Pain Ball to the Calf
This one is not as intense as the quad. Place the pain ball in the calf area. Move it just below the knee all the way to just above the ankle and throughout the whole area. Go up and down for 5 times.
Pain Ball to the Calf
#3 – Pain Ball to the Mid Back
Use a smaller ball in this exercise. Arch over the ball.
Pain Ball to the Mid Back
Being on the plane makes your mid-back area stiff from sitting too long. When you are arching over the ball, you are moving from sitting into more of extension arching.
#4 – Pain Ball to the Lats
Lie down, lift your arm up and put the pain ball on the lats area. Move the pain ball around in the lat area. Roll it up and down in the lat area because this is where hidden tension builds. The hidden tension puts a negative effect on your hip, knee, back and shoulder because of your position for a long period of time on the plane.
Pain Ball to the Lats
If you need help to survive a long-haul flight, give those four pain ball exercises a go. You can bring the pain ball with you in your luggage or your carry-on baggage. Quickly go through the exercises to help loosen up your muscles, bounce out your muscles, prevent injuries and feel better.
If you are looking for a workout routine that will help you speed up recovery, reach your fitness goals faster and rapidly hit your peak, then check out the Recovery Workouts program here:
Rick Kaselj, MS