Know The Hacks & Benefits Of Using Birthing Ball During Pregnancy

A birthing ball is an exercise ball for pregnant women that helps in preparing the mother’s body for pregnancy and delivery. These balls are stronger than regular exercise balls and are designed to be anti-burst. Upon accidental puncture, they deflate slowly rather than bursting suddenly. They have a non-slip surface to ensure that they do not slide or roll easily. 

Birthing ball exercises are recommended for expecting mothers to strengthen their stomach and back muscles during pregnancy. Studies have shown that using a birth ball reduces back, hip and pelvic pain. It also lowers the anxiety levels of women in labour and shortens the first stage of labour.

Does The Birthing Ball Encourage Labour?

Exercising on a birthing ball during labour helps  encourage contractions for a natural delivery.  Light movements on the birth ball can also help facilitate foetal head rotation and descent and can bring your baby to an optimal position. This speeds up dilation, making the first stage of labour shorter, easier, and less painful.

Benefits Of A Birthing Ball 

The use of a birthing ball for pregnancy has many advantages and benefits. Let’s explore each one by one. 

• A birthing ball helps in maintaining a good posture during pregnancy.
• During pregnancy, regular exercise on a pregnancy ball strengthens the muscles of the lower back.
• The ligaments and tendons of the pelvic muscles are adequately exercised and stretched to help ready your body for delivery. Lack of adequate blood flow to the uterus is linked to miscarriages. But exercising on a birthing ball increases blood flow to the uterus, placenta and the growing baby,  to the development of a strong and healthy baby in the womb. The use of a pregnancy ball relieves pressure on the spinal muscles. 

• The use of a pregnancy ball puts the expectant mother in some control of her delivery and offers great emotional and psychological benefits.
• It helps  reduce the anxiety levels of the mother and greatly assists in undergoing an easy and natural delivery.
• It provides the freedom of mobility during labour, which is crucial for pain management.
• It increases mobility or freedom of movement during the initial stages of labour and reduces dependency on medicines for pain management.
• The birthing ball for pregnancy reduces pressure on the lower abdomen, perineum and thighs during labour.

Birthing Ball Exercises During Pregnancy 

You can indulge in birthing ball exercises to induce labour. It strengthens and prepares your body muscles for labour. Let’s get to know how to do birthing ball exercises during pregnancy. 

• Sit on the birthing ball upright with your feet flat on the ground and apart from each other. Your ball should be large enough so that your hips are at the same level or slightly lower than your knees. Sitting straight helps the baby to move into a favourable anterior position.
• Sit on a birthing ball  instead of a chair while working on the computer or watching TV.
• Rock your hips from left to right slowly while sitting on the ball. Make sure that your feet are wide apart.
• Sway your hips from front to back slowly while sitting on the ball.
• Make small circles with your hips.
• Move on to making a small  8-figure on the birth ball by moving your hips.
• Gently bouncing on the ball during pregnancy strengthens your legs and enhances your balance and stability.
• Stand in a squat position and hold the birthing ball. Now bend your knees just like you are doing squats, as if you were ready to sit on an imagined chair. Raise the birthing ball overhead as you squat. Return to the initial position after holding the ball for about 5 counts. Perform this exercise in order to strengthen your legs, thighs, belly, and arms.
• Kneel on the ground with both hands holding the ball. Then, using the ball as support, slowly roll forward and bend as much as possible. This exercise strengthens your lower back, arms, and calf muscles.
• Now lift the ball up and do the ball lift exercise. This is an excellent workout for stretching your back and toning your arms. Hold the ball in both hands and stand with your feet apart. Slowly hoist the ball above your head while stretching your hands. Now, slowly drop your hands and bring the ball in front of you. Repeat this exercise for a few minutes. Make sure your back is straight and your feet are firmly apart on the ground.

When To Start Using Birthing Ball For Pregnancy

You should begin using the birthing ball several weeks or months before your delivery. It is best to opt during the workout to maintain balance and toning muscles. However, you may feel slight pain after using the ball for 20 to 90 minutes but that is easily manageable. 

How To Choose The Perfect Birthing Ball Size

First, you will need to figure out the right birthing ball size according to your height. When you sit on it, your knees should be roughly 10cm (4in) lower than your hips. You can buy a 65cm ball if you’re up to 1.73m (5ft 8in) tall. Otherwise, get your hands on a 75cm ball if you’re taller than 1.73m (5ft 8in).

Useful Tips For Exercise Using Birthing Ball 

Here are some guidelines for using a birthing ball safely during pregnancy.

• Make sure the ball doesn’t burst suddenly. So you must look over the ball quality. 
• Make sure you get the proper birthing ball size for you (according to your height).
• Move slowly on the ball and do not put pressure on it.
• Purchase a maternity ball with a non-slip or anti-skid surface.
• Before you sit, place your hands on the ball to keep it stable.
• Maintain a safe spacing between your feet to avoid imbalance or slipping.
• To avoid slipping, it is preferable to sit barefoot on the maternity ball or wear suitable anti-skid footwear.
• Never hold your breath while sitting on the ball. Take a deep breath in and out through your mouth.
• Before you acquire a solid handle on the pregnancy ball, it is advised that you utilise it under supervision for the first few times.

FAQs

When should you start using an exercise ball in pregnancy?

You can start using the maternity ball at any point throughout your pregnancy. But from 32 weeks of your pregnancy, you should do mild activities to beat body aches and pains and prepare for the good positioning of your baby.

Is a birthing ball the same as an exercise ball?

A birthing ball is basically the same as an exercise ball. They both are made in such a way that it becomes extremely difficult to puncture the ball. Also, the balls that you see in the gym are smaller than birthing balls. Birthing ball is slightly larger than the gym balls and exhibits comfort as it is made with an anti-slip finish.

Key Takeaway

Birthing balls are useful after childbirth as well and help tone your core belly muscles. It’s an excellent way to keep fit while pregnant. It can help you through your labour and has several benefits for your baby. 

Before using a birthing ball for labour, it is essential that you learn the technique correctly. To avoid accidents, it is highly recommended that you use a birthing ball under expert supervision at all times. The easiest way to accomplish this is to always have someone with you to assist you or the ball. However, you can also get your hands on the best pregnancy app that tells you everything about pregnancy you need to know during this phase. Get to know essential pregnancy tips and hacks, to even tracking your ovulation to know the best time to get pregnant. So, what are you waiting for? Get the app and explore it now! 

Source of banner image: 4thtrimesterfitness

Disclaimer: The information in the article is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor.

Also read: Prenatal Exercises to do at Home With Home Equipment

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