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 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.
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If you’ve ever had a massage, you might be content with someone just massaging you with their fingers. You may find it’s too much pressure when they use their elbows or the heel of their hands. The same thing would apply to 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 had Donnalee go through the exercises.
1. Pain Ball to the Quads
Lie down on the pain ball and place it on your quads or your thighs. Move the pain ball from above your knee to the hip area.
Pain Ball to the Quads
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 down five times.
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.
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 a plane makes your mid-back area stiff from sitting too long. When arching over the ball, you move from sitting (where your black is flexed) into extension arching.
4. Pain Ball to the Lats
Lie down, lift your arm, and 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 hurts your hip, knee, back, and shoulder because of your body position on a long plane ride.
Pain Ball to the Lats
If you need help to survive a long-haul flight, give those four pain ball exercises a go. Quickly go through the exercises to help loosen up your muscles, balance out your muscles, prevent injuries and feel better. You can bring the pain ball in your luggage or carry-on baggage.
Take care!
Rick Kaselj, MS
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