After a long flight—especially those lasting more than four hours, often referred to as a long haul flight—your body feels stiff, cramped, and far from refreshed, so incorporating pain relief exercises after the plane ride can be beneficial.
Prolonged sitting in tight spaces for a long period can restrict circulation, increase the risk of deep vein thrombosis (DVT) [1], and leave you dealing with neck pain, tight muscles, and that dreaded shoulder or lower back ache.
Whether you’re fresh off a red-eye or surviving a long-haul trip, these pain relief exercises after a plane ride will get your blood flowing, loosen stiff muscles, and reduce the health risks of poor blood circulation and blood clots—all with just a simple pain ball.
Best of all? These are compact, seated exercises that can be done almost anywhere—even inside the airport lounge!
I wanted to go through four different pain ball exercises to do after a plane ride.
After a plane ride, especially a long one, you probably feel stiff and may even be in pain.
Being uncomfortable for an extended period is not good for the body, and then these pain ball exercises will help alleviate that pain and tension.
The pain ball does a deeper tissue massage compared to a foam roller. You can also use a lacrosse ball or find something with a density that you can handle.
Step-by-Step Pain Ball Exercises for Post-Flight Relief
Before you begin: Use a pain ball, lacrosse ball, or tennis ball—whichever density feels comfortable. You should feel sensitivity, not sharp pain.
Incorporating a gentle stretch before and after these exercises can help relieve tension and improve mobility, making your post-flight recovery safer and more effective.
1. Pain Ball to the Quads
- Lie down on the pain ball and then place it on your quads or your thighs.
- Move the pain ball from above your knee to the hip area.
- After that, you should feel sensitivity but not scream pain.
- If you are in screaming pain, find something less dense or put less pressure on the pain ball.
- Work the pain ball from the top of your hip to your knee.
- Dig in the quad area, looking for sensitive spots.
- Roll up and then down five times.
Targets: Upper leg, left knee, hip flexors.
Benefit: Encourages blood circulation and then reducing the risk of a blood clot forming from prolonged sitting.
2. Pain Ball to the Calf
- This area is not as intense as the quad.
- Place the pain ball in the calf area.
- Move it from below the knee to above the ankle and throughout the entire area.
- Roll up and down five times.
- For an additional stretch targeting the calves and hamstrings after a flight, try the downward dog yoga pose by starting on all fours and pressing your hips upward.
Targets: Calf muscles and foot muscles.
3. Pain Ball to the Mid Back
- Use a smaller ball in this exercise.
- Arch over the ball.
Targets: Shoulder blades, neck pain, postural stiffness.
Bonus: Great for releasing pressure in the shoulder blades especially after sleeping awkwardly on a plane.
4. Pain Ball to the Lats
- Lie down, lift your arm, and then place the pain ball in your lats area.
- Move the pain ball around in the lat area because this is where hidden tension builds.
- This hidden tension can affect your hip, knee, back, and shoulder due to your body position during a long plane ride.
Targets: Lats, shpulders, hip alignment.
Hidden tension in the lats can affect the hip, knee, and even contribute to neck tightness!
“Sitting for prolonged periods during air travel—especially more than four hours—can significantly slow blood flow in the legs, increasing the risk for deep vein thrombosis (DVT). Simple in-seat movements like ankle circles, foot pumps, and even brief walks down the aisle can help maintain healthy circulation and prevent blood clots.”
— Dr. Mary Cushman, MD, MSc, Professor of Medicine at the University of Vermont and a national expert on thrombosis and vascular medicine.
Staying Hydrated and Beating Jet Lag
Hydration is your secret weapon against the aches, pains, and fatigue that come with long flights.
When you’re dehydrated, muscle tension and neck pain can worsen, and your body’s ability to maintain healthy blood circulation drops, raising your risk for health risks like deep vein thrombosis.
To keep your body in top shape:
- Drink water regularly: Throughout your flight, even if you don’t feel thirsty. Skip the caffeine and alcohol, which can dehydrate you and make muscle tension worse.
- Snack smart: Choose foods rich in electrolytes, like bananas or nuts, to help your body retain fluids and support blood circulation.
- Move often: Staying active, even with simple stretches or in-seat exercises, helps fight off poor blood circulation and keeps your energy up.
- Beat jet lag: Once you land, get outside and soak up some natural light to reset your internal clock. Try to stay awake until local bedtime, and if you need a boost, a short power nap can help you adjust.
By staying hydrated and following these simple steps, you’ll reduce the risk of neck pain, muscle tension, and other health risks associated with long flights, so you can hit the ground running, no matter where you land.
Extra Travel Tips to Maximize Recovery
- Wear loose clothing to avoid restricting circulation.
- Take breaks to stand or do neck stretches, knee lifts, and shoulder rolls mid-flight.
- Keep your feet hip-width apart when seated to promote balance and comfort.
- Add ankle circles and calf raises in your seat for improved blood flow.
- Try performing exercises with one leg at a time, such as one-leg ankle circles or leg extensions, to help improve circulation and prevent stiffness.
- Bring a small pain ball in your carry-on—it’s compact and powerful!
Why These Simple Exercises Make a Significant Difference
Long flights and cramped spaces can restrict circulation and lead to serious health concerns like deep vein thrombosis (DVT).
Long haul flights, in particular, increase the risk of DVT and other health complications due to extended periods of immobility.
DVT occurs when a blood clot forms in a deep vein, often in the left leg, due to poor circulation and prolonged sitting.
These simple exercises work because they:
- Loosen tight muscles
- Relieve tension
- Reduce srtiffness
- Prevent blood clots [2]
- Get your body moving—even in a seated position
- With moves like the neck roll, ankle circles, and gentle stretches, you’re not just managing discomfort—you’re actively improving your health.
The Bottom Line
If you’ve been on a long flight, don’t wait for pain or swelling to creep in.
These pain relief exercises after a plane ride are more than just relaxing—they’re essential to combat muscle tightness, reduce DVT risk, and get your energy back fast.
So, next time you land, grab your pain ball, find a quiet corner, and get rolling. Your body (and blood flow) will thank you.
If you are looking for a workout routine to help you speed up recovery, reach your fitness goals faster, and rapidly hit your peak, click here to check out the Recovery Workouts program.
Frequently Asked Questions
Why do I feel stiff or sore after a plane ride?
Long periods of prolonged sitting in cramped seats can cause poor blood circulation, muscle tightness, and joint stiffness—especially in areas like the left leg, lower back, and shoulders. Lack of movement restricts blood flow and leads to tension in muscles that aren’t being used properly.
Can these exercises really help prevent deep vein thrombosis (DVT)?
Yes. Simple movements like ankle circles—rotating your ankles clockwise and then in the reverse direction—foot pumps, and pain ball exercises encourage blood flowing through your legs and reduce the risk of blood clots, especially for flights longer than four hours. Additionally, performing knee lifts by gently lifting one knee at a time, such as your right knee, while seated helps promote circulation. Keeping the body moving is a key DVT prevention strategy.
When should I do these exercises—during or after the flight?
Ideally both. During the flight, perform in-seat exercises like ankle circles, shoulder rolls, and neck stretches. After landing, use the pain ball exercises in the blog to relieve deeper muscle tension and reduce stiffness caused by extended travel.