Birthing ball is actually a standard physiotherapy ball used in physical therapy departments all over the world.
* Using during pregnancy:in addition to strengthening the legs, back, and core muscles—which can condition the abdominal area involved in childbirth—an exercise ball can aid in relaxation, comfort, and physical relief.A fitness ball is good for exercising the deep, supportive muscles in the lower back and surrounding spine so you’ll have better posture and be less prone to backache and sciatica.
Doing fitness ball activities effectively requires careful selection of a quality ball with the correct size. When selecting a ball, look for the following:
-Professional-quality, burst-resistant material that easily inflates. Some balls with deflate slowly if torn or punctured, giving you time to get off the ball safely.
-An easy-to-use inflatable pump and extra stoppers.
-The correct size ball for your body: If you’re shorter than five feet three inches, you’ll need a 55 cm ball; if you’re taller than five feet three inches, look for a 65 cm ball.
Some exercises you can try -Please consult your doctor before you start!!!
1.Bridge, place the ball against something sturdy, lean against it, and walk out until the back of your head is lying on the ball. Place your hands on the ground and proceed to raise and lower your hips. This can be a good way to strengthen your back, thus helping you to better support your growing baby.
2.Place a stability ball between your lower back and a wall for support. Slowly lower yourself down into a squat position, allowing the ball to roll along and support your back. Keep your back pressed to the ball as you return to the starting position.
3.Sit upright on top of the ball, arms relaxed by your sides and feet flat on the floor a comfortable distance from the ball and about hip-width apart [A]. Notice that your back, abdominal and leg muscles all work together to keep you balanced. Reach arms up overhead [B]. Squeeze shoulder blades down and together as you lower your arms to starting position. Stay centered without moving your torso as you raise and lower your arms.
*Using during labor:
The most common way to use the ball during birth is to sit on it. Laboring moms will want to sit on it with their legs in front of them at a 90 degree angle. Sitting on the birthing ball during labor opens up the pelvis, encouraging the baby to rotate and fit through the pelvis. While you sit on the ball during your labor, have your coach give you a back massage or provide counter pressure if you have back labor. Or stand and lean forward across the ball. Place the ball on your hospital bed and lean across the ball. This position again may help a posterior baby rotate and utilizes gravity.