All of the excitement that an expecting mother experience reaches a climax during childbirth. Anxiety builds up as the pregnant mother goes through the different signs of labor. With each contraction that come closer together as the baby move further down the birth canal, you feel an urge that you want to poop. It intensifies as fluid leaks or bleeding starts from your vaginal area. The tension builds up and you feel dull backaches and abdominal cramps. Yes! your baby is about to see the world soon!
As a first time mom, you had been on the lookout for the best birth ball for pregnancy since you were told that it makes child delivery quicker and easier. It also makes postpartum a lot happier and manageable. There are other things that you need to know other than the primary reasons why you need to have a birth ball. In this post, you will know how to identify the best birth ball for pregnancy, the best time to use a birthing ball, as well as how you can have a more satisfying pregnancy and postpartum with a birth ball.
The Best Birthing Ball To Buy
The birthing ball is actually another word used for the standard fitness ball. When used properly, this birth ball can be an indispensable tool for pregnancy, labor, and post-baby exercises. It can help the mother-to-be align the baby in a better position for childbirth. It can help ease the ligaments, the muscles, as well as the tendons in the pelvic area so that the baby can attain an optimal fetal position. Regular and proper use of the birth ball also helps open up the pelvis. This allows easier passage for the baby during delivery.
You need to use a high-quality birth ball to get the most benefit from using it. If you have any allergies at all, make sure that you buy one that won’t trigger or aggravate your allergies. A burst-resistant ball that fits your height is the best thing that you can have for birth ball exercises.
Here are the recommended sizes for specific heights:
- Under 5’4″ –> 55 cm ball
- 5’4″ – 5’10″ –> 65 cm ball
- Over 5’10” –> 75 cm ball
For those who fall in-between any of these sizes, pick one from the size up. However, you may need to under-inflate it for a better experience. The perfect size for a birth ball would be one that is just below the hips. The ideal size for a birth ball should be about 65cm (26in) or 75cm (30in) when inflated. However, you still need to make sure that the ball can support all of your weight when you are sitting on it. You need to have your feet comfortably planted on the floor, not tiptoeing, nor too close to the ground. The knees should also be about four inches away from the hips when sitting on the ball.
The Best Time To Use A Birthing Ball
Studies indicate that it is best to use a birthing ball around the second trimester to help induce labor until the first stage of labor. During this phase of the pregnancy, the baby begins to grow rapidly. To accommodate this rapid development, the pregnant mom’s body will also adjust quickly. Exercising with a birth ball will help make pregnancy more comfortable.
The Best Ways To Benefit Most From A Birthing Ball
There are a number of ways that you can use a birth ball to help with your pregnancy as well as in having a quicker and easier child delivery. Here are some of the ways you can use your birth ball.
- Use it as an office chair. The birth ball can be an excellent replacement for your office chair. Sitting on the birth ball encourages different muscle groups to keep your body balanced on the ball. It will encourage you to stand up once in a while and move about. This allows a more continuous blood flow in your body than having you sit on a chair for several hours.
- Do gentle rocking movements on it. Sit on the birth ball with your knees apart. Gently rock the ball from side to side and back and forth. You can do this for about 15 to 30 minutes a day.
- Do infinity circles. Sit on the ball with your knees apart. Plant your feet are firmly on the floor. Rock the ball gently to create a “figure eight” style. Move your bottom to the right, down to the left, in a circular motion. This will help open your hips and pelvis area. You may do this exercise to about 20 minutes a day.
- Do gentle bounces. Sit on your yoga ball with your body slightly forward from center. Keep your feet flat on the floor and about a shoulder-width apart. Place your hands on your thighs. Push down into the ball and bounce up using your thigh muscles. Do this for up to 10 minutes each day.
- Do squats with your birth ball. First, place the yoga ball between your back down your lower back and a wall. Bend your knees into a squat position and go down as far as you can. Then, slowly raise yourself back up to a standing position then repeat. You can start with 5 to 10 squats. Once you feel that you can do more, you can increase the number of squats up to as much as your body can tolerate.
- Lean on the birth ball. Support the upper body with the birthing ball while leaning on it. Kneel with open knees or stand and lean on the ball while it is on the bed.
- Many have also found the birth ball to be quite beneficial during labor and after child delivery. During labor, you can sit on it, rock, make circles with your hips, or lean on it while you receive counter pressure and/or massage on your lower back. If ever you experience anything unusual during your pregnancy, or you may have any health condition, you may need to consult your primary health provider for further recommendations.
Check out what this doctor has to say about using a birthing ball as a prop for pregnancy.