Birthing Ball

The Birthing Ball has many advantages when using through pregnancy, from relieving discomfort to maintaining fitness and tone. Throughout all stages of pregnancy the ball can be used as a comfortable seat, which forces good posture, alleviating back pain and muscle strain. During labour the seated position on the ball aids the turning and correct position of the baby.

Pregnant women often worry about losing fitness and tone during pregnancy, and are concerned about performing unsafe exercises. Using the ball is a great way of maintaining correct postural alignment through exercise, it forces you to engage core muscles which protect the back, it supports the joints through various exercises helping decrease strain on the legs and joints. Many exercises can be performed on the exercise ball through each trimester of pregnancy, which will help maintain mother’s fitness and strengthen the muscles used throughout labour.

The Birthing Ball is widely used throughout hospitals, pre and post natal classes and by midwives, it has become a standard piece of birthing equipment as it has safely and effectively helped thousands of women through pregnancy for years. Even during pregnancy the ball comes into use, as many women find that sitting on the ball whilst naturally rocking and swaying the hips helps alleviate pain caused by contractions.

Here’s a few of our recommended exercises to try:

	BALL CIRCLES 5-10 reps Assume set up position by sitting tall and pulling in the abdominal muscles. Flatten your lower back by sliding your hips forward on the ball. The ball should move forward slightly as you tilt your pelvis. Keep your chest up and your head over your shoulders. Hold, and then return hips to starting position.
	SEATED MARCH 1-2 sets / 10-12 reps Assume set up position by sitting tall and pulling in the abdominal muscles. Using a slow and controlled movement, raise your foot off the floor while drawing in the naval. Maintain a neutral spinal position and don’t lean back. Lower the leg back to the start position and repeat on the opposite leg.
	WALL SQUATS 1-2 sets / 10-12 reps Stand back with your back against the ball with your exercise ball at the level of your belt line. Feet should be hip width to shoulder width apart. Lower yourself until your thighs are horizontal. Your knees at this point should still be over your feet. Pause at this point and slowly return to the starting position.
	SEATED BICEP CURLS 1-2 sets / 10-12 reps Activate core and Glutes by drawing belly button towards the spine. Sit tall with feet hip width apart or wider apart with weights in both hands. Lift the weights, bending at the elbow until a full curl is reached, slowly extend the arms back to the start position.