Buying The Right Birth Ball
A birth ball or exercise ball is a great way to keep limber and loose during pregnancy. Not to mention, you can use it to lull an upset baby back to sleep!
Not all birth balls are made equally. Size matters.
If you are 5’3”, a 55 centimeter ball fits you nicely.
If you are anywhere between 5’4” and 5’9”, a 65 centimeter ball is your jam.
5’9” and taller, buy a 75 centimeter ball.
Inflation & Anchor
Your ball should be blown up properly. Check the directions for proper inflation. Some balls come with a small layer of sand that can help anchor the ball to the ground to prevent slipping. You can also add 2 inches of sand to your ball during inflation.
When you first start using you ball, try it out on carpet. The carpet will help keep the ball in place while you get used to how it feels and moves under your body.
Using a Birth Ball During Pregnancy
Relieve tension, strengthen your lower back, and encourage your baby to get in the right position. A birth ball can do it all. Here are some ways to use your exercise ball during pregnancy.
Circles & Salsa
Sit on your ball and plant your feet on the ground. Always practice good posture. Imagine a tight string going up through your body. Make small circles with your pelvis while you sit on the ball. You can get fancy with figure eights or rock back and forth. Or spice it up and move to the music! Salsa anyone? Maybe Beyonce (Who runs the world? GIRLS!)
Just make sure you stay in control while you move on your ball. Your movements should never be vigorous enough to knock you off the ball.
Hug That Ball
Find a comfortable surface and kneel down in front of your ball. You can fold up a yoga mat or towel to place under your knees. Put a comfy pillow over the ball and lean into it. Your back should be at a 45 degree angle and straight. Sway back and forth lightly. This will help open up your pelvis.
This is also a great position to labor in. Your birth companion or doula can perform light touch massage. A birth doula can also help with counter pressure in this position. Did we mention we love doulas?
Using a Birth Ball With Baby -
It’s all about the bounce, ‘bout the bounce, ‘bout the bounce!
If you swayed, rocked, and wiggled during pregnancy, your little one is used to it. It’s comforting to them, just like the sound of your voice and your smell.
Hold your baby close and give the ball a try. I leave mine in my daughter’s nursery and use it for soothing, but also as a nice foot rest when I’m sitting in my nursing chair.
More resources:
Evidence Based Birth - Birth Ball During labor
