What is a birthing ball?
A birthing ball also known as a labour ball is a PVC air filled ball that can be sat on, or draped over.
Why use a birthing ball?
A birthing ball can be used throughout pregnancy, labour and postnatally.
Whilst pregnant it is often used as an alternative seat to a sofa and helps support a more comfortable feeling.
It can be used to exercise to help create more space and disperse weight better proportionally throughout the body as briefly discussed in pregnancy and exercise.
It is often classified as an essential pregnancy kit and a saviour in pregnancy, throughout labour and postnatally and this is why it is used.
The benefits of using a birthing ball
A birthing ball, is, for most pregnant woman, their saving grace. Literally was my life line at night when I was pregnant, especially my third trimester. This is because it helps distribute your weight more evenly.
It also supports better sitting posture which in turn supports the spine more effectively. This will help any back aches by releasing any tensions. Sitting on the birthing ball enables room within the pelvis, by being soft enough to sit up properly and aid comfortability in doing so especially in the third trimester.
It also aids in helping your baby get in their best position.
The birthing ball, acts as a rolling cushion to release the back and pelvis and can really help create space, when you’re feeling fit to burst.
The birthing ball is diverse in its methods and can be used in so many areas of exercise, from simply relaxing and eating your dinner, to physically working the body, especially the abs and pelvic floor stabilising muscles.
Simple subtle exercises, accompanied with using your breathe effectively, can be so beneficial to do, especially in the third trimester.
The birthing ball can be used throughout your pregnancy, labour and beyond, as a tool to support strength, within.
Pregnancy Exercises using a birthing ball
- Simply swap your chair for your ball
- will dramatically improve your comfortability.
- Neutral to gentle imprint Here’s a reminder of this exercise under thee best exercise. Try ten to start.
- In a figure 8 motion of the hips, lift arms over head if you feel you need to create more space. Breathe in as you tilt the pelvis back and breathe out, as you tilt your pelvis up towards your baby, giving them a gentle hug.
- One circle of the hips equal’s one full breathe in and out.
- As the hips roll forward you exhale and the hips move back you inhale.
- Try ten each way, with your breathe.
- Shoulder Press
- Lift arms up in an L shape in line with your shoulders and on your exhale, shoulder press up, inhale back inline with your shoulder. Repeat as many as you need.
- Standing and holding ball
- Goddess Squat (Utkata Konasana). In a wide stance, holding ball at shoulder height, bring your toes outwards and bend your knees to what your pregnant body can hold. On your exhale, you squat to your hold, no lower than hip height. Hold for 3 breathes and on your 4th inhale, lift up to stand. The arms can either stay inline with shoulders, or to add in some extra juice, pulse the arms up on your exhale, inhale the ball back to shoulder height.
- Full squat (Malasana) with ball held in line with shoulder. Hold position for 3 breathes. From this pose, bring your weight forward and come onto your knees, into an all fours pose, with your hands either still on the ball or floor. Listen to your body and what she needs.
- Childs pose (Balasana)
- Already on your knees, bring your toes to touch, knees apart drape your arms and head on your ball. This is a great, lengthening, space gaining exercise, for the back and hips.
⚠️ Cautionary Pregnancy exercises
- Beware of slippy surfaces, make sure your feet cannot slide.
- Make sure you listen to your body and baby. Never push your pregnant body.
- Make sure you’ve purchased the correct sized ball, relevant too your height.
Buy pregnancy birthing ball here
This is the birthing ball I still use 5 years on. Its great, and definitely worth spending a little bit more money on, as its still going strong. The height chart is included below.
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