In her article “Natural Birthing” Crystal Paine mentions the use of a birth ball. I want to examine this useful tool in greater detail. The birth ball is not only nice to have during labor, but also during pregnancy and after the birth of your child. It isn’t anything magical, just your regular physical therapy exercise ball utilized a bit differently.
Selecting Your Birth Ball
It is important to buy a birth ball the correct size. For an average woman 5’5″ this will be a 65cm ball. If you are much shorter you’ll want the smaller 55 cm size or much taller you’d want the larger size. Check to make sure it’s the right fit for you by sitting directly on top, feet flat on the floor. Your legs should be at a 90 degree angle. If your knees are too high it may cause strain on your hips.
You also want to make sure you buy a ball that will be sufficient quality to withstand not only your usual weight, but also your fully-pregnant weight. Some women (me!) gain 50lbs or more. Look for one rated to withstand 300lbs or more and you won’t have to worry about it bursting. They’ve become so popular now you’ll probably have your choice of colors!
Using Your Birth Ball During Pregnancy
There are two main ways to use your birth ball during pregnancy; for sitting and for leaning. When you sit on it the first time use both hands to balance or have someone support you from behind while you get used to how the ball moves, bounces and changes position whenever you shift your weight. Sitting on the birth ball at any time, but especially during pregnancy really helps relieve the strain on your hips and low back by forcing you to engage your abdominal muscles and sit with good posture. In fact, when I entered into my third trimester I always switched it out for my office chair and used my birth ball to sit on while working at the computer. Most women also find it more easier to get up from a birth ball than from a couch or deep chair because all they have to do is shift their weight forward rolling right up onto their feet. For more tips on relieving back pain during pregnancy check here.
The other way to utilize your birth ball is to lean over it. This is helpful if your care provider suspects a posterior baby you can use the birth ball as one tool to encourage your baby to turn. Place the ball on the floor in front of you and lean across it, knees on the floor, arms and shoulders draped over the ball. You may prefer to cover the ball with a blanket or towel. This is a comfortable position to read, watch TV or even sit and talk around the family room. When I was pregnant my friends got used to me sitting in unusual positions! I didn’t mind though because it sure helped take some of the pressure off my back when my second child was posterior.
Support During Labor
The birth ball allows you more flexibility in terms of positioning yourself during labor. We’ve all heard that upright and active positions help labor be more comfortable, give you a sense of control, as well as shortening the overall time of labor, however you may find yourself unsure of how to achieve the upright positions once in active labor when you begin to feeling tired. The birth ball allows you to sit in a semi-squatting position without straining the muscles of your legs. It will also allow you to assume a supported hands/knees position, or even place the ball on the hospital bed or couch of your living room and stand up leaning over it. You may find you appreciate being able to use these positions with or without a birth partner supporting you. Some mothers I’ve talked to also appreciate being able to rock side-to-side during contractions and feel it helped move their baby through the birth canal.
Postpartum Use as an Exercise Ball
There are many ways to use your birth ball as a tool for exercising once you’ve had your baby and want to get back in shape. Once your care provider has told you it’s ok to being working out again you can try three of my favorite exercise ball moves.
Bun-Builder: Sit on your birth ball. Slowly roll forward, walking your feet out until the back of your shoulders are lying flat on the top of the birth ball. Lift your pelvis up towards the ceiling so that your body is flat like a table; feet knees width apart and flat on the floor, your upper body supported on the birth ball. Squeeze your buns together and up. Hold for 30 seconds. Repeat 5 times. This will help tone your hamstrings (back of your thighs) and your buttock. As you progress you can add additional repetitions, hold the position for longer or make it more difficult by raising one leg.
Upper Body Press: To work your upper body you want to lay face down on your ball. Roll forward so that your hips and upper thighs are supported by the ball, and your upper body is supported by your arms. Slowly lower yourself down without sagging in the middle. Your breastbone should be the closest to the floor, not your belly button. Press back up into the starting position. If you are unable to press straight back up don’t worry. Just get yourself back up any way you can and lower yourself down again as slowly as possible while maintaining control. 5 repetitions of lowering yourself down equal one repetition of raising yourself up so you can build yourself up to a full body press in time. Repeat 5 times to begin (if you are just lowering and not doing the full press try to do 20). As you build up your strength you can roll out further from the ball until only your feet are on the ball and add additional repetitions.
Abdominal Work: Lie face up on the ball resting on your lower back. Be sure your feet are apart and flat on the floor. You can support your head with your hands or cross your arms over your chest, whichever is most comfortable for you. Contract your abs (think about squeezing your ribs against your hip bones and your belly button in towards your spine. Your shoulders and upper back will lift up as you contract. Try to keep the ball still as you do this, and then slowly lower back down. It isn’t a big motion, your head won’t raise more than a few inches above the level of your knees. Repeat 10-12 times at first as your abdominals may feel weak from being stretched out during pregnancy. Don’t worry, they will soon recover and you’ll be able to add additional repetitions and hold the raised crunch position longer.
Reference:
- Additional Pregnancy Workout Information
