How to Use a Pregnancy Ball during Pregnancy & Labour
How to Use a Pregnancy Ball During Pregnancy & Labour
A pregnancy or birthing ball can be a really useful piece of equipment during pregnancy & labour.
It gives you a comfortable way to move, change position and gently mobilise your hips and pelvis, particularly as your bump gets bigger and sitting or moving in other ways becomes less comfortable.
You don’t need to do anything complicated. Sometimes simple, gentle movement is all you need.
Here are a few of my favourite ways to use a pregnancy ball.
1. Leaning Over the Ball
Kneeling and leaning forwards over the ball can be a comfortable position, particularly if you’re experiencing pressure or tension through your back.
You can gently rock your hips from side to side or simply use the ball to support your upper body while you relax and breathe.
2. Leaning on Ball Hip Circles
Kneeling and leaning forwards over the ball and gentle circling the hips round. The circles can be as big or as a small as you like. You can change direction as you wish.
3. Leaning on Ball Figure-of-Eight
Kneeling and leaning forwards over the ball and gentle rotate your hips around like your drawing a figure of 8. You can change direction as you wish.
4. Leaning on Half Circles
Kneeling and leaning forwards over the ball and gentle move the hips from quarter past to quarter too. You can change direction as you wish.
5. Bouncing on The Ball
Once you feel secure and comfortable sitting on your ball, gentle bouncing can be another way to move.
Keep it small and controlled rather than bouncing vigorously. The aim is simply to create some comfortable movement and rhythm.
Suitable from 36wks if baby is positioned optimally to the left.
6. Seated Hip Circles
Sitting tall on the ball, make slow circles with your hips.
You can make the circles small to begin with and gradually make them bigger if that feels comfortable.
Think about keeping your breathing relaxed and allowing your pelvis to move rather than forcing the movement.
7. Seated half Circles
Sitting tall on the ball, make slow half circles with your hips, gently moving the hips from quarter past to quarter too.
8. Figure-of-Eight
Another lovely movement is to gently draw a figure-of-eight with your hips while sitting on the ball.
This gives you a different direction of movement through your pelvis and can feel really good when you have been sitting or standing for a while.
The important thing is that it feels good for you
Pregnancy is different for everyone, and what feels comfortable can change as your pregnancy progresses.
You don’t need to push through discomfort or try to make the movements bigger. Keep everything gentle, controlled and within a range that feels comfortable for your body.
Make sure you have plenty of space around you and that your ball is the correct size and suitable for pregnancy. When sitting on the ball, your knees should be slightly lower than your hips, with your feet firmly on the floor.
If you’re using a birth ball during pregnancy, practise these movements before labour so that you’re already comfortable and familiar with the ball.
If you feel dizzy, have pain or anything doesn’t feel right, stop and seek advice from your midwife or maternity team if needed. If you have any concerns about exercising during pregnancy, speak to your healthcare professional.
Watch the videos above to see each movement in action.
If you’d like more guidance on staying active and comfortable during pregnancy, I also offer Pregnancy Pilates and Personal Training in Langley, with exercises adapted to your stage of pregnancy and individual needs.
If you would like to find out and practice using a pregnancy ball as you would in labour this workshop includes different ways to using the pregnancy ball, click here to find out more.